Bodyweight - 252
Warm up - hip and ass, good girl, bad girl, calf press - 2 sets of each
Pause Squats -
135 x 10
225 x 5
315 x 3
365 x 3
405 x 3
Block Deads (a few inches below the knees) -
315 x 3
405 x 3
500 x 3
585 x 3
Deadlifts - 315 x 3,3,3
Low Back Machine - stack x 6
Decline Sit ups - 2x20
Notes - Nice opening session. Felt like shit when I got to the gym but great after warm ups. The 585 triple on block pulls was nice and smooth. No effort. Just like I want it.
How is your ROM on the good/bad girl machines? I just started doing them again and I can force a decent starting position on the good girl but the bad girl I can only go out so far which isn't far at all.
ReplyDelete-Andy
My ROM is fine. Sounds like you discovered a problem. Take care of it.
ReplyDeleteI'm positive you've commented on this before, but I can't find it now. How long is your pause in the pause squat? I sit in the hole for a 3-count.
ReplyDelete2-3 second range yeah.
ReplyDeleteBTW Andy, do you mean you can't that far out because of the machine or because of a physical issue?
ReplyDeletePhysical because I have not done them in a few years. I'm trying to stretch that position more on off days. I looked at 2 videos online, 1 guy had legs in 90 degree angle and a girl was about 110.
ReplyDelete-Andy
Then that machine should help you out in that regard. Good luck.
ReplyDelete