12 May 2009 - Max Effort Squats - 20lb PR!

Shoulder Pre-Hab (L/R)
-Rotator Cuff Work - 5lbs
-Front/Mid/Rear Delt Work - 5lbs

Triceps/Wrist Warm-Up (L/R)
-Overhead Triceps Extensions - 45lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Neck Stretches
-All Directions

Squat Warm-Up
-BW Good-Mornings X 20
-BW Squats X 20
-Bar Good-Mornings X 20
-Bar Squats X 20

Squats (Low Bar/Wide Stance)
-135 X 3
-225 X 3
-315 X 3
-405 X 1 (Wrist wraps, Knee wraps)
-455 X 1 (Wrist wraps, Knee wraps/TK Neoprene)
-500 X 1 (Wrist wraps, Knee wraps/TK Neoprene + Belt)
-520 X 1 (Wrist wraps, Knee wraps/TK Neoprene + Belt) PR

Leg Extensions/Leg Curl Super-Set
-200 X 20/200 X 20
-200 X 20/200 X 17
-200 X 19/200 X 14

I've been meaning to get a max effort squat day in and over the last few weeks, it just didn't happen. Bad days. Lack of sleep. Blah. Blah. Blah. Rex posted a new thread on the Gripboard about hitting a massive squat PR. Big Rex hit 635lbs in the squat - stating it was a 35lb PR. I don't care what kind of a PR it is, that's a serious squat in my book. Congrats! I hope we can chat about programs and technique soon.

I rolled in the gym tonight knowing I was going to hit a PR. I squatted 500lbs back in 2005 at a BW of 238lbs. I hit 520lbs tonight at a BW of 244lbs. I'm pumped.

Goody