Today I had a lower body workout which can change depending on the week. Since this coming sunday I will be taking a heavy single in my suit bottoms with 3 chains I decided to just get some free squatting in to practice form for the most part. I also did assistance work. Here is how the workout looked.
1. Free Squat: barx10, 145×5, 195×5, 235×3, add briefs: 285×5, 325x5x2, 375×5
* this was performed to practice form more than anything else, I used the competition squat bar so the bar weighs 10lbs more therefore my numbers look a bit different. I also used my competition briefs which are metal ace briefs
2. SSB Reverse Lunge: bar x 10 each leg x 3 sets
* this was just to get some blood flow in my quads and some single leg work which I do less of during a competition cycle.
3a. GHR: BW x 10 x 3
3b. Fwd/Bwd Sled Drag: 3 Plates x 10 yds (2 laps) x 3
4a. Reverse Hypers: 200 x 12 x 3
4b. Pushups: BW x 20 x 3
4c. Seated Rev Grip Cable Row: 160 x 15 x 3
I did a little upper body to get some blood work in and break a little sweat.
Over all it was a really nice workout and I have been feeling really good. Looking forward to my meet in November.
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Tags: "hamstring strength", "lower back", deadlift, hanley strength, marlboro personal trainer, marlboro strength coach, new jersey powerlifting, powerlifting, squat, the training studio
