6/17 – ATG Squat – 3’s

After last week’s poor squatting due to my hip flaring up I was determined to make sure this week went well. Took Tuesday off from deads to give my hip some extra rest. It was still complaining a bit today, but I ended up topping my previous PR at this rep range for high-bar atg squats, and added a rep. Could have done more reps on paused zombies but all that time with the bar across my neck starts to make me black-out.

ATG Squat (high-bar, last set all paused):
135×12
225×6
315×3
400×3
450×3
500×4 (paused PR)

Paused Zombie ATG Front Squat:
250×3
300×3
350×3 (PR)

BB Rows (various grips):
225×12
225×12
225×12
225×12
225×12

Standing Cable Abduction:
20×15
20×15

Seated Bicep Curl Machine:
100×10
75×10
75×10
75×10
75×10

Hammer-grip Bicep Curl Machine:
50×15
50×15
50×15
50×15
50×15

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 70 minutes