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10/21/2012 4:50:23 PM -
RSC - Day 5 - squats

This was done on monday at 6am before I left for Oregon. Don't remember much about it besides feeling sluggish and weak.

Something I am currently working on is positioning the bar not high on my back/neck, but a middle of the road from how I carry it now and where I think it would suit me better for the pick up and keeping my chest upright more. Anyways, this is monday:

Warmed up
A&C
KB Swings (2 arm, 1arm)

Squats
bar x 10
145 x 10
235 x 5
325 x 5
375 x 5
355 x 4 x 5 reps

Back Extensions
145lbs x 3 x 8 reps

Band Walking Abduction
MM x 3 x 10 reps

Fat bar holds
255 x 3 x 15 seconds
*Used a fat bar that has a smooth base, no knurling

Core
a- Ab Wheel - 3 x 15
b- Side planks - 3 x 45 seconds
c- Inverted Plank - 3 x 15 seconds x 35kg




,
Al Caslow


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