Tonight's training session was at the 24 Hour Fitness Super Sport in Walnut, CA. The plan today was to do 5 reps at 495lbs on the squats, but I felt pretty good and I was moving the weight fast and with ease, so I decided to go outside the program and just go heavy. It turned out that I was able to get up to 655lbs with no problem, but I stopped there, since I was getting low in time. I did the core work and jump squats at home. I had to make sure that I got my kids home in time for dinner and bedtime.
The hardest part was waiting for a rack, even though the gym has 9 racks. Luckily, it took less than 5 minutes, so I was just walking around to keep myself warm and ready to go.
Warm Up
Barbell Squats - 135lbs, 225lbs, and 315lbs - 5 reps, 405lbs - 2 reps, and 495lbs - 1 rep
Workout
Barbell Squats - 585lbs, 635lbs, and 655lbs - 1 rep, and 585lbs - 2 reps
T-Bar Rows (Pronated Grip) - 135lbs - 10 reps, 225lbs, and 3 sets - 260lbs - 5 reps
Jump Squats - 4 sets - 10 reps
Planks - 3 sets - 30 seconds
Body Hollow Isometrics - 3 sets - 35 seconds
The hardest part was waiting for a rack, even though the gym has 9 racks. Luckily, it took less than 5 minutes, so I was just walking around to keep myself warm and ready to go.
Warm Up
Barbell Squats - 135lbs, 225lbs, and 315lbs - 5 reps, 405lbs - 2 reps, and 495lbs - 1 rep
Workout
Barbell Squats - 585lbs, 635lbs, and 655lbs - 1 rep, and 585lbs - 2 reps
T-Bar Rows (Pronated Grip) - 135lbs - 10 reps, 225lbs, and 3 sets - 260lbs - 5 reps
Jump Squats - 4 sets - 10 reps
Planks - 3 sets - 30 seconds
Body Hollow Isometrics - 3 sets - 35 seconds
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