August 11 Squat
raw squat
bar x reps
raw box squat on a mid box
135 x 10
add one set of doubled mini-bands (resistance)
135 x 3
add another set of doubled mini-bands
135 + 2 sets dbl mini-bands x 3
235 + 2 sets dbl mini-bands x 3
285 + 2 sets dbl mini-bands x 3
325 + 2 sets dbl mini-bands x 3
375 + 2 sets dbl mini-bands x 3
415 + 2 sets dbl mini-bands x 3
The goal was to reach the bar weight i did my triple with 1 set of doubled mini a couple weeks ago but with two sets this time...and i did it. It's a three weeks progressive overload program set by Sebastian Burns a while ago. I am suppose to do some heavy squat in gear before or after the box but because i don't have the kind of spotter or setup i would need (training at hometown commercial gym) i can't do the program right. But hopefully things will turn out better this fall...
Accessories
adductor
3 sets of 20 reps
Seated leg curl
4 sets 10 reps
Seated leg extention
3 sets 15 reps