Today I did the Squat Everyday 2.0 Wednesday workout which was squat and arms. Cory Gregory gave us a break from benching today and we just got to do some squats, abs, biceps and triceps. The high bar pause squats were new to me but I think I turned-...
Today I did the Squat Everyday 2.0 Wednesday workout which was squat and arms. Cory Gregory gave us a break from benching today and we just got to do some squats, abs, biceps and triceps. The high bar pause squats were new to me but I think I turned-in a solid 330#. For the arm pump set I used 65# for the curls and 50# for the press downs and that was about right.
Squat Everyday 2.0 Wednesday Workout: Squat and arms
Rest periods: Just get a drink of water and load the plates. We're not going to sit around and wait.
Warm-up Bike 3 minutes (I did 3 minutes on my Concept2 Rower) Walking lunge 1 sets of 100-200 feet
Squat variation: High bar back squat pause (choice of belt or not) 20, 10, 5, 3, 1, 1, 1 reps Bar x 20, 95# x 10, 135x4, 185x3, 225x3, 275x1, 315x1, 325x1, 330x1, 335x1 (fail)
Conditioning: Rest as little as possible between sets Superset 3 sets GHD 10-15 reps Weighted Crunches 25 reps
*I don't have GHD, so I did some leg curls and then 25 ab rollers followed by 3 sets of 15 weighted crunches / 10 toes to bar
Arm Pump Set: Straight Bar Curls Straight Bar Pushdowns 5 sets of 10-10-10 (Close, Normal, Wide)
* I used 65lbs for the curls and 50# for the press downs
I also had to skip dead lifts on Tuesday so I did those today - I got up to a 450# x 1 pull which is solid for me.
