Workout – Monday 9/15/14

Posted: September 16, 2014 in Training Journal

Repetition Squat Day:

Repetition Squats – (supposed to be 80% x 10 reps x 1 set) I ended up only doing 5 sets of 5 reps with 45, 135, 185, 225, 275.  I read an article that talked about increasing weights by 40-50 lbs per set to get up to work loads.  I tried it out.  I think I started too low because I got really spent before I even got to my work load sets.

Leg Extension/Curl – 60% x 12 reps x 3 sets – 100 lbs

Calf Raise – 60% x 25 reps x 3 sets – I am not sure how much I did on this one.  At the gym they have a standing calf raise machine and the plates are numbered 1-40 or something like that.  I did my sets with the ones marked 18, 19, and 20.

Reverse Hyperextension – Bodyweight x 12 reps x 3 sets

Abdominal Crunches – Bodyweight x 30 reps x 3 sets

Maximum Squat – (the only reason I did this was to figure out my max for the powerlifting competition at the end of the month) 135 x 5, 225 x 5, 315 x 3, 405 x 1, 455 x 1

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