18 May 2009 - Legs

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

Partial Squats (Top 40%)
-135 X 3
-225 X 3 (Wrist wraps)
-315 X 3 (Wrist wraps)
-405 X 3 (Wrist wraps/Knee wraps)
-455 X 3 (Wrist wraps/Knee wraps/Belt)
-500 X 3 (Wrist wraps/Knee wraps/TK Neoprene/Belt)
-550 X 3 (Wrist wraps/Knee wraps/TK Neoprene/Belt)
-575 X MISS (Wrist wraps/Knee wraps/TK Neoprene/Belt)

Front Squats
-135 X 3
-225 X 3
-275 X 3

Band-Deloaded Pause Squats (Single Blue Band)
-135 X 3
-225 X 3 (Wrist wraps)
-275 X 3 (Wrist wraps)
-315 X 3 (Wrist wraps)
-365 X 3 (Wrist wraps)

Stiff-Leg Deadlifts
-315 X 5
-315 X 5
-315 X 5

This was a great workout for me. I felt solid and tight the whole time. I wish I could have gone into the 600's with the partial squats; but, I think I do them a little deeper than the average bear. I just tossed the front squats in there for a few sets because I haven't done them in ages. They're tougher than I remember! HAHA! 275lbs felt like it was going to tear my biceps on the way up so I thought I better stop there. The fronts were close stance and ass-in-the-grass deep. The band-deloaded pause squats were super deep and I tried to be as explosive out of the whole as I could. Great stuff, and they really kicked my ass.

Goody