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7/18/2009 4:30:26 PM -
Squat/Incline Bench- 7 Days Out

Saturday- 7 Days Out- 7/18/09

1)Squat (based off of 430 max)
(50%)215x3
(60%)260x3 x3
(70%)300(belt) x2 x2
(75%)325x2 x2 x2

2)Incline Close Grip Bench (touch and go)
90x3
115x3
170x5
190x3
215x3

3a)DB Tricep Extension
40x5 x5

3b)Single Arm DB Row
80x6
100x5
132x10 (115lb DB weight + 16lb chain on wrist)

4a)Cable Curl
4x10

4b)Cable Lateral Raise
2x10

4c)Cable Ext Rotation
4x10-15

4d)Decline Reverse Crunch
3x12



My hip still feels off. Thankfully, it's not bothering me when I'm squatting, but when I go to take a long step, it I feel it twinge a bit. Still haven't gotten it checked out yet. I'm leaving it down to the wire a little bit, but I think it should be alright by the time the meet rolls around.

I'm adopting the Sheiko #32 program for the percentages on squats in the last few workouts. This has always worked well for me and gives me some technique practice without burning me out. I'll pass on the deadlifts Monday, as I always felt that this was just more than I needed.




Getting close,
Matt McGorry


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