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
Heavy Hammer Gym 