Back Squat

Monday, November 14, 2016

Oracle Gym

12:30 PM

Warm Up

30-20-30, KB halos

Bench Press

Warm up with 45#, 95#, 115#, 135#

Work sets

2x150#
2x160#
2x175#

Back Squat

Warm up with 45#, 95#, 115#, 135#

Work sets

2x150#
2x160#
2x175#

Metcon

Finish with 7 rounds

20 rope skips
10 abmat sit-ups

With my deadlift program finished, I wanted to focus on back squat.  I found a 6 week powerlifting program on the t-nation website which is supposed to be suitable for bench press, back squat and dead lift.  The above sets and rep counts are based on week 1 and a 185# 1RM.  The second workout of the week is supposed to be sets of 5 reps at 50-70% of 1RM.