Monday, May 10, 2010

May 7, 2010 - Squat

Cycle One - Week One

Strength: Squat (1RM=310#; "Working" 1RM(84%)=260#)
  • Set #1 is 5 reps @ 65% of "working" one rep max = 170#
  • Set #2 is 5 reps @ 75% = 195#
  • Set #3 is 5 reps (or more) @ 85% = 225(x15)
REST 10 minutes

Assistance Exercise: Overhead Squat: 5/3/1/1/1 -135/165/185/195/200

REST 10 minutes

Conditioning:
1 mile run sprint: 7:25
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1 comment:

  1. MurdockMay 10, 2010 at 8:27 PM

    Cycle One - Week One

    Strength: Squat (1RM=225#; "Working" 1RM(90%)=205#)

    * Set #1 is 5 reps @ 65% of "working" one rep max = 135#
    * Set #2 is 5 reps @ 75% = 155#
    * Set #3 is 5 reps (or more) @ 85% = 175(x9)

    REST 10 minutes

    Assistance Exercise: Overhead Squat: 5/3/1/1/1 -65/85/95/105/115

    REST 10 minutes

    Conditioning:
    1 mile run sprint: 7:54

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