22/04/11 - Fredag : ME Squat, Straps down, Chocks away...

Yep, two lower body max effort workouts in a week.
Back still a little tired, but my physio helped my back a treat on Wednesday, coupled with the light squat and dead workout, I feel pretty strong today.

Tried an experiment to see if I have my belt one notch looser to see if that helps.
Warmup - foam roller, bar only squats

1) ME Squat, Straps down
Weight    Reps    Sets
60             5          1 - raw
100           3          1 - raw
140           3          1 - added suit bottoms and belt , no wraps
180           3          1
200           2          1 - old loose knee wraps
220           1          1
230           1          1 - changed knee wraps to comp ones, but still put on loose
240           1          1 - Felt good, also got it to depth, alot easier than last time with the straps up.

should be good for a squat of 260kg, maybe 270kg if I'm feeling greedy.

2) Reverse-grip Bench 3-4x5reps, wide grip, paused
Weight    Reps    Sets
70             5          1
80             5          1  - added wrist wraps
90             5          1
100           5          1 
cause of the stupid grip, I had to have lift offs for the last two, but very good exercise to teach correct form, and removes alot of stress away from the shoulders and on to the triceps.

3) DE Deadlifts (no belt) decided to try draping a super-mini band over the middle of the bar and standing on it, must of increased the lockout weight by at least 40-50kg

I changed the weight each set from 180 to 200 and back for 8 sets of 1 rep
Weight    Reps    Sets
180           1          4
200           1          4 - very hard to lockout.

4) Grip work - Captain of crush
warmup #1 - right = 10 ; left = 10
#2 - right = 4 ; left = 4  both assisted slightly
#3 negative hold for time - right 15secs ; left 22 secs
#1 - right = 20 ; left = 20

5) Foam roller and band stretches.