SQUAT

Heavy Day
21/06/2013

Squat
3 x 2 192.5kg

Paused Squat 2 secs
2 x 3  170kg

SSB GM
4 x 15 70kg

Hack Squat
3 x 20 40kg

Reverse Hyper
12, 10, 8  40kg

Seated Leg Curls
top set of 5 reps
then 3x20

Prowler
14 sprints 40kg
90 secs rest

Hanging Leg Raises
3 x F

Prowler felt great today. Increasing the volume on lower body days but increasing the rest to compensate. Replaced Leg Press with Hack Squats. Allows greater ROM and does not aggrevate the lower back. Used a light weight on these but went very deep with narrow stance. I felt these in the quads more so than leg press despite the lack of weight. I have lowered the weight on the GM and focusing on the muscle rather than the movement. Jim Wendler's philosophy. I want to use the GM to improve my squat and deadlift not to get a big GM figure. I am making my muscle control the weight rather than go heavy and let the weight control me. Felt these more in the upper back, lower back and hamstrings. Reintroducing Paused squats on heavy days to help pop out of the hole.