Block 4, Wave 1 - SQ

Wed, 27 Apr 16

Squat

10x55

5x145

3x235

1x275

5x295

5x340

8x385

12" Reverse Band DL w/ Chains (avg bands + 2 sets of chains)

5x245

3x335

3x425

1x515

1x605

6x625

12x500

10x500

A video posted by Andy Deck (@andydeck) on Apr 27, 2016 at 5:24pm PDT

Zercher Stepups/Single Leg Calf Raises

8ea x 195/20ea x 35

10ea x 155/20ea x 35

I was having some pain in my right knee on the stepups and lowering the weight only alleviated it somewhat so I skipped my 3rd set today. I think this was probably a side effect of where the log bounced off my thigh on Monday, as the area is still pretty sensitive to pressure (though I have no direct pain with any type of muscle activation).

Bus Drivers/Single Leg Back Extensions

3x{10ea x 25/10ea x 10}