11/19 – Paused ATG Squat – ME

Excellent squats today. Hit a PR for high-bar paused ATG squats (550×1/525×2 is my best low -bar paused ATG squat) and then hit a PR on paused ATG zombie front squats (415 best non-paused single). Squats are feeling GOOD.

Paused ATG Squat (high-bar):
225x8x1
315x6x1
415x1x1
465x1x1
515x1x1
525x1x1 (PR)

Paused Zombie Front Squat:
225x1x1
275x1x1
325x1x1
375x1x1
400x1x1 (PR)

Wide-grip Pulldowns (slow negatives):
150x5x1
175x5x1
200x5x1
225x5x1
250x5x1
200x8x1

Seated Pec Flye Machine (slow negatives):
170x6x1
180x6x1
194x6x1
194x6x1
194x6x1

Iron-cross Laterals:
25x20x1
35x20x1

Cable Pushdowns:
40x100x1
40x100x1

Reverse Single-arm Pushdowns:
20x50x1
20x50x1

Single-arm Seated Bicep Curl Machine (slow negatives):
50x12x1
50x12x1
75x8x1
75x8x1
50x12x1

Duration: 70 minutes

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