Training day 06-23-2013

Used a bar on my back that wasn’t a padded yoke for the first time in a long time with any appreciable weight.

So true to my form of massacring myself on Sunday’s, I went to town with volume.

OLYMPIC SQUAT
Set 1: 135 lbs × 3
Set 2: 135 lbs × 3
Set 3: 185 lbs × 3
Set 4: 185 lbs × 3
Set 5: 225 lbs × 2
Set 6: 275 lbs × 2
Set 7: 315 lbs × 2
Set 8: 365 lbs × 2
Set 9: 405 lbs × 3
Set 10: 405 lbs × 3
Set 11: 405 lbs × 3
Set 12: 405 lbs x 3
Set 13: 405 lbs x 3

Felt fast, and used high bar today. Why? I wanted to.

HIP BELT SQUAT
Set 1: 135 lbs × 8
Set 2: 135 lbs × 8
Set 3: 135 lbs × 8

Never did a hip belt squat. They kind of suck. Went supa wide and really felt these.

LEG EXTENSION
Set 1: 100 lbs × 15
Set 2: 100 lbs × 15
Set 3: 100 lbs × 15

3 count pause at the top.

INVERSE CURL
Set 1: 135 lbs × 8
Set 2: 135 lbs × 8
Set 3: 135 lbs × 8

The WSBB machine. I hate these so much.

BAND PULLDOWNS
Set 1: 100 reps

Used mini bands on both arms doubled over.

45° BACK EXT W STRONG BAND
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

SEATED CALF RAISES
Set 1: 90 lbs × 15
Set 2: 90 lbs × 15
Set 3: 90 lbs × 15

I’d rather eat hot lead than train calves. Seriously.

Good lift today. Now I just want to lay on a beach and do nothing. Preferably Venice.

____

Pick up a copy of Behemoth Strong on Kindle. A definitive program for building strength and improving your numbers for powerlifting. .

Pick up a copy of Behemoth Strong on PDF. .

Like the Kansas City Barbell gym's Facebook Page for news on events, programs, hosted meets, and more!.

To inquire about training, contact us for more information about gym membership or to set up a call about remote coaching if you are not located in KC or unable to attend our gym.