10/23 – ATG Squat – 3’s

Wasted squat day. Warmups felt solid, but after my 405 triple I felt a sharp pain in my right kneecap when I squatted down to retie my shoe. No good. I walked around for a while trying to shake it off but it did not really go away completely so I called it a day on squats. Better safe than sorry. Moved on to pressing, curls, and shrugs, which all felt really strong.

ATG Squat:
135x10x1
225x5x1
315x3x1
405x3x1

Seated Chest Press Machine – Neutral Grip:
100x10x1
150x10x1
200x10x1
250x10x1
150x20x1

Seated Shoulder Press Machine:
100x10x1
150x10x1
200x10x1
150x10x1
100x20x1

Shrugs – Wide grip:
225x6x1
315x6x1
405x6x1
495x6x1
495x6x1
495x6x1
495x6x1

Seated Bicep Curl Machine:
100x20x1
100x20x1
100x20x1
125x20x1
150x12x1
150x12x1
100x12x1
75x12x1
50x60x1

Klokov Press (hands on collars):
45x12x1
45x12x1
45x12x1
45x12x1
45x12x1

Duration: 60 minutes

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