Posts Tagged ‘5/3/1’

Friday Workout

Squats.  I am continuing with the 5/3/1 program – focusing on one major muscle group each day.  Friday is squats.

My routine is like so.  Start off with overhead squats, adding some weights, doing sets of three.  My goal here is mainly to get my glutes, lower back and calves working and my shoulder stretched.  Since I’m not that flexible I don’t go down that far. 

I then do a 3×3 front squats, at a low weight to stretch my forearms.

I warmed up with 5×105, 5×130, 3×160 back squats

My work sets 5×170, 5×200, 8×225. 

I then did three sets of hack squats so that I begin to have some muscle memory and confidence with heavier weights.  3×275, 3×295, 3×325.  My chest, abs and back were immediately more engaged. 

Finishing:  Leg Press (Machine) 12×130, 15 x150, 15 x 130, 15 x 110, 15 x 90.

Leg lifts 5×10. 

Still feeling it.

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