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Old 03-07-2011
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Wednesday 19th jan 2011

Box squat:

315 x 5
315 x 10
405 x 5
455 x 4
405 x 5
405 x 5

(Low) Box (front) squat:

225 x 4
225 x 3
225 x 2

NB: sets weren't done til failure.. But til lower back complained

Jumping squats:

15s x 10 reps
20s x 10 reps
20s x 10 reps
20s x 10 reps
20s x 10 reps

Barbell calf raise:

225 x 15
225 x 15
225 x 15
225 x 15

Seated calf:

90 x 20
135 x 10
180 x 10

Laying leg curl:

3 x 150 x 6

Lateral squat + wide squat:

1 set: 5 reps**

**1 rep = left lateral squat + right lateral squat + wide squat

Bulgarian split squat:

1 set: 95 lbs: 4 reps

Decline crunches:

5 x 15
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