Squat
135 x 8
225 x 8
275 x 6
315 x 2 x 6
365 x 2 x 6
Goal today was pop from the hole. Going heavy isn’t going to happen yet until I feel like I regained the speed I want.
Olympic Speed Squats
315 x 5 x 2
5ct Pause Squat
225 x 3 x 5
This will be the framework I work with for squats for a while. First movement will be the heaviest, heavy being relative to my session’s goals. 2nd exercise will be a speed movement with different stances and bar position. 3rd movement will be a pause squat variation.
Leg Extensions
150 x 5 x 15
One week will be extensions, one will be leg press and one will be a lunge.
Reverse Hyper Slow
70 x 4 x 8
Leg Curl
110 x 5 x 10
90 x 2 x 10
Band Scapular Retractions with heavy and strong band
3 x 15
Seated Calf Raises
90 x 4 x 15
A solid day, squat power is coming back even if the weights aren’t the best. Rebuilding it takes time and rushing it will reaggravate the knee.
____
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.
This site uses Akismet to reduce spam. Learn how your comment data is processed.
© 2019 kc barbell | site by katie harrington design | photos by Adri guyer