I took yesterday off, since I had a tough workout on Fourth of July and I had to work in the main campus at work instead of El Segundo, so there was no lunch Jiu Jitsu. I waited to workout in the evening today, since I had a dental appointment for fillings and I was out of it from the dental appointment. I sat down most of the day, because I spent time on my laptop for work, so I spent some time on the warm up to prime my body for the heavy weights. I wasn't sure if I could go heavy, since I already did some heavy leg movements for three days this week, but I was game to put some weight on after a good warm up and not rushing on my sets.
Warm Up
Foam Rolling - 5 minutes
Corrective Stretching - 5 minutes
Barbell Squats - 45lbs, 135lbs, and 225lbs - 10 reps, 315lbs - 5 reps, and 405lbs - 2 reps, and 475lbs - 1 rep
Workout
Barbell Squats - 525lbs, 565lbs, and 595lbs - 1 rep, and 515lbs - 3 reps
Front Box Squats - 225lbs and 315lbs - 5 reps, 365lbs, 415lbs, and 455lbs - 1 rep, and 405lbs - 3 reps
Jack Knife Crunches - 3 sets - 20 reps
Warm Up
Foam Rolling - 5 minutes
Corrective Stretching - 5 minutes
Barbell Squats - 45lbs, 135lbs, and 225lbs - 10 reps, 315lbs - 5 reps, and 405lbs - 2 reps, and 475lbs - 1 rep
Workout
Barbell Squats - 525lbs, 565lbs, and 595lbs - 1 rep, and 515lbs - 3 reps
Front Box Squats - 225lbs and 315lbs - 5 reps, 365lbs, 415lbs, and 455lbs - 1 rep, and 405lbs - 3 reps
Jack Knife Crunches - 3 sets - 20 reps
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