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Back to the Grind: Squat Day

July 29, 2010

Two things to take away from my site: 1. Eat your bacon 2. Squat!

 

Phew… hope your shoulders are feeling good after Tuesday’s challenge (mine don’t…).  Either way, it’s time to get back under the bar.  As always, post your PR’s to the comments. 

WORK: Squat (5)  

  1. Z-Health Warmup
  2. Shoulder ‘Hab
  3. Jump Rope x 100-200
  4. Glute Bridges
  5. SQUAT (5)
    • 45 x 3 x 2
    • 95 x 3 x 2
    • 135 x 3 x 2
    • 185 x 3 x 2
    • 205 x 3
    • 225 x 5
    • 260 x 5
    • 295 x ?
  6. SQUAT – 5 x 10 @ around 40-50% of 1RM, short rest periods (60 sec or so)
  7. Assistance work ideas (all or some):
    • Glute-Ham Raises or Med Ball Ham Curls (with Glute Bridge)
    • Suitcase Walks – Stay upright (gotta challenge your abs)
    • General Ab work
  8. HILLS:  Find a 20-30 yard hill, run till you’re tired

Do not forget to EAT after these kinds of workouts!  Recovery is key, especially for those trying to lean out… you can diet early in the day and on off days.  On Squat day, you eat. 

GRUB:  

  1. Breakfast:
  2. Dinner:

Peace in the middle east

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One Comment leave one →
  1. July 29, 2010 8:38 pm

    I got a PR: 295 x 8. Did 5 x 10 @ 180#. 12 Hills.

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