Squats, Squats, Squats, Squats, Squats, Squats!!!
Back Squat
20 - 10 - 5 - 1 - 5 - 10 - 20
Your percentages should look something like:
70% - 78% - 85% - 90% - 85% - 75% - 65%
Your sets might not match up exactly to these percentages, but they will most likely be fairly close to these, so use them as a guide. You may be feeling sluggish, and need to take the weight down slightly, or you may be feeling like a beast, and add a bit. Take adequate rest between your sets… they will get tough.
Optional Extra Credit:
After your squats, hop on a rower and row slow for at least 3 - 5mins.
"Forging Elite Fitness In Midtown Omaha"
6 comments:
125, 165, 205, 230, 220, 190, 165
83, 103, 123, 163# (20 lb 1 rep max PR!), 143, 118, 103
110, 150, 175, 195, 185, 150, 130
Today was a blast. Awesome job, guys! You put up some great #s.
63, 78, 98 113 (PR by 15#), 103, 88, 75
73, 83, 123, 148(PR),133, 123, 93
110, 145, 175, 205, 180, 165, 120
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