Squats - Week 1

October 19, 2014
Afternoon

Well I went through 7 cycles (21 weeks) of Jay Ashman's strength program. Good stuff. I'm going to now continue to use it as my basis without any tweaks on the press days and primarily use the assistance as laid out for the lower body days. I'll be using Jake Sullivan's example to progress in those as I've had really good success with it on squats in the past couple of years.

Elbows are right hooped today from arm wrestling practice last night. 1,200 mg of ibuprofen and a bunch of capcaicin and they're still screaming. I hope it doesn't affect my bench on Tuesday.

Warm-up
Clubbell, McGill 3, BW Squats, Dislocates

Squat
45 x 4 x 3r
135 x 3
225 x 3
315 x 1
365 x 3 x 3r
315 x 8

Conventional Deads
135 x 2 x 3r
225 x 2
315 x 2
405 x 3 x 3r

Snatch Grip Shrugs
245 x 3 x 15r

McGill Pull-ups
BW x 1
+10 x 10r

One Armed Hangs
BW x 3 x 20s