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Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: September 25, 2009, 02:59:20 pm »25 September 2009
SQUATS : build up to 5-rep-max
1x10@33
1x6@77
1x4@121
1x2@165
1x1@187
1x1@209
1x5@220
All warm up sets felt easy , way below parallel, form was perfect , but somehow the max set felt too heavy , form was average and depth was barely paralel , maybe 1'' above.
Not bad for my 1st ever max attempt on free squats though , still learning the mechanics.
BULGARIAN SPLIT SQUAT : 3x8 , 2x18lbs barbells
CALF RAISES : 3x15 110lbs
INCLINE BENCH PRESS : 3x5 110lbs , 30sec rest , 1x15 88lbs
SEATED ROWS: 3x6 132lbs , 30 sec rest , 1x15 100lbs