I have not done heavy ATG Squats in 6 weeks due to my tender calves so today I decided to go for a new PR before the end of the year since they have been feeling decent. I ended up tying my previous PR, and then beating it by 10lbs and doubling it. Very nice. The BTB pushdowns with the bands were pretty sweet once I figured out how to set them up properly and get the best rom with them. I have not done hammer chins in ages due to my forearm tendonitis and teres minor strain, so today I started easing back into them. Nothing too crazy, but they felt good.
Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Cable Pushdowns
Seated Cable Rows
Seated Ham Curls
Seated Leg Extensions
Standing DB Press
Bench Press:
135×20x1
155×12x1
185×10x1
225×3x1
275×1x1
315×1x1
335×1x1
315×3x1
245×15x2
245×12x1
ATG Squats:
135×5x1
225×1x1
315×1x1
405×1x1
455×1x1 (PR)
465×2x1 (PR)
405×4x1
Behind-the-back Pushdowns with Blue Bands:
blue bands x8-15×6 (PR)
Incline DB Press:
100×15x2
100×20x1
Hammer Chins:
+45×5x1
+90×5x1
+90×6x1
Seated Calf Raise:
115×20x1
160×20x2
205×20x1
+ stretching + abs (standing crunches with blue band, 15×3)
Duration: 100 minutes
Entries (RSS)