Search

tony_mau
- Jan 17, 2019
- 1 min read

Squats - 01/16/19

Had a pretty decent squat workout last night. This is week 1 of my training cycle for the Synergy Strong Challenge in March in Paragould, AR.

Barbell Squats: 3x5 @ 70% (305)

Deficit Deadlifts: 3x6 @ 60% of this weeks top DL (230)

Seated Leg Extension: 3x10

Lying Leg Curl: 3x10

Neutral Grip Pull Ups: 30 total

I've added in 30 pull ups at the end of my workouts every training day to help strengthen my upper back, as it tends to round on heavier deadlifts.

5 views1 comment

Recent Posts

Overhead Press • 9/14/20

Wk 10, Day 1 AirBike: 5 min/ 92 cal Overhead Press: Bar x 10 115x5 135x5 150x5 165x5 190x3 210x1 5x10 @ 110 Inverted Ring Rows: 5x10 EZ Bar Curl: 4x15 @ 40 Superset: A) 2x1 min B) 2x50

4Write a comment

Squat • 9/11/20

Wk 9, Day 4 AirBike: 5 min/ 95 cal Squat (sleeves/*belt): Bar x 10 240x5 275x5 310x5 345x3 395x3 445x2* 445x1* (was supposed to get all three in one set but needed to stop and rest for about 30 sec be

4Write a comment

Bench • 9/10/20

Wk 9, Day 3 AirBike: 5 min/ 91 cal Bench: Bar x 10 155x5 175x5 200x5 220x3 250x3 280x3 Workout was interrupted so I didn't get to finish everything.

3Write a comment