4-29-22 FRIDAY lower

4-29-22 FRIDAY lower
Main work
  • Kim Squats 5x1x60-70% stay at a decent weight, don't push too hard as Monday you pull deadlift opener
    Casey - comp squat 5x1x 70%, comp deadlift 5x1x70%
    Rita, Diane, Angelica:
    Paused front squats 6x3x60%
    Comp style deadlifts 5x4x65-70%
  • For everyone else:
    Week 2 of 3 week cycle
    • 5x5x55% + 25% chain BOX SQUAT WITH CAMBERED BAR or regular bar
    • 5x5x45% COMPETITION STANCE 1" DEFICIT DEADLIFT
    • *Do this set right after Speed Squats, Before Deadlifts ------ Squat Straight Weight Top Set: 2 Sets of 5 Reps increasing 2-2.5% from the week before. If you are just starting, start with around 60% of your max. When you come to a week where you fail, the following week you will decrease reps to 2 sets of 3 reps, continuing to increase weight each week. When you come to a week where you fail your sets of 3, deload for the next lower body workout and then test your max the following workout (1 week later, minimum). Then, restart the cycle with your new 50%.

Auxiliary work

  • 3x10 Goodmornings: your choice of seated or regular standing gm
  • 3x20 DB goblet squat or 3x20 DB walking lunges
  • 3x20 SUMO DIMEL DEADLIFTS @40% OF 1RM SUMO DEADLIFT
  • 4x10 WEIGHTED V-UPS