Back Squats

1-3-2011

Didn't intend to take two days off but I did; BK was starting a new cycle Monday and I wanted to be on track with the rest of the gym. So this was the Monday workout:

A. Back Squat @ 30X1; 3,3,3,3,3; rest 3 min
165, 195, 215, 215, 205
Dropped for last set, which was crisper than the two prior.

B1. Dips/Push ups x 3
Did one set of 12 bar dips, then went to weighted depth push-ups due to shoulder pain. 10# plate on back, 7 and 10 reps.
B2. Ring rows strict horizontal @ 1010; amrap x 3; rest 2 min.
First set: 12? Second sets with 10# plate, 10 and 10 reps. Not totally confident about those numbers.

C. Toes to bar - 15 x 3; rest 45 sec
This was not good. Only the first set UB, need to trust shoulder to change direction . . .

D . Powell Raise @30X0; 6-8 x3 ; rest 45 sec p/arm
15# was too heavy; went 15 x 6, 10 x 8, 10 x 8.