1/9 – Legs/Arms

Nice squatting tonight. Did everything beltless except for my heaviest single at 565 – not bad. Hit another paused atg squat PR after my heavy single by hitting 530. Wide-stance squats felt pretty good – easy. These wide box squats are kind of like a DE movement at this point. Wasn’t sure I’d be able to hit a heavy pull on the deficit sldls, but I continued the PR trend with a 515 double. More in the tank there. Finished with light tricep stuff.

ATG Squat:
225x12x1
315x5x1
405x3x1
495x1x1
565x1x1
530x1x1 (paused PR)
530x1x1
530x1x1
530x1x1
530x1x1

Wide-stance Box Squat (~13.5″ box):
315x3x1
350x3x1
390x5x1

Deficit SLDL (bar @ ankle height):
225x3x1
315x3x1
405x2x1
460x1x1
515x2x1 (PR)

Overhead Single-arm Rope Extensions:
30x12x1
30x12x1
30x12x1

Flat Elbows-out Extensions:
50x12x1
50x12x1
50x12x1

Flat DB Presses (elbows tucked):
50x12x1
50x12x1
50x12x1

Single-arm Cable Presses:
30x12x1
40x12x1
50x12x1

+ stretching

Duration: 90 minutes

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