squat wod 10072016

High Bar Squat (5/3/1)

  • 5×45#x2
  • 5×105#
  • 5×135#
  • 3×160#
  • 5×200#
  • 3×225#
  • 4×250#

Front Squat

  • 3×45#
  • 3×95#
  • 3×115#
  • 3×135#x3

Leg Press

  • 10×103#
  • 10×193#
  • 10×283#
  • 5×373#
  • 5×463#
  • 10×553#x4

Leg Curl

  • 8×50#
  • 10×70#x3

Leg Extensions

  • 8×50#
  • 10×70#x3

Seated Calf Raises

  • 8×50#
  • 8×95#
  • 10×140#x3

Notes:

Not a great workout. During the squats, my knees didn’t feel very strong. Regardless, set a PR for 4 reps. Leg press felt good; added reps and focused on stretching out at the bottom. Leg curls and extensions were easy so I need to add more weight. Calf raises felt better, but still going to keep the weight the same next workout. Overall, I’ll consider today a success given that I am still fighting this cold.

That concludes the working workouts for cycle 3 of 5/3/1. I have a deload week ahead of me and I feel like I really need it. I’ll do a post summarizing the progress sometime this weekend.

 

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