My hamstring is feeling somewhat better so I went to test it out today with some moderate volume and see how it feels. I will be doing extra stretching, rolling, body tempering and ever body buffering today as well. Im starting to feel pretty good again, so as with any veteran powerlifter that means lets do something stupid again soon.
My girls group squats an Mondays so today I am going to push them a little harder and a little heavier with their work sets. I need to see if this off season training is working. With my two multiply girls their learning curve continues on technique, bar control, putting them in the hole with a suit and straps up and just kind of seeing what kind of weight they can really handle. Melissa is a 300 pound raw squatter at 132 body weight and Shelley is a mid 400 pound squatter at 198. My realistic goals for each of them right out of the gait in gear would be around 100 pounds more than their best raw squat. I think that is very feasible.
Here is what I did tonight:
Super Squat
5 x 10
Hack Squat
5 x 10
GHR
5 x 10
Rev Hyper
5 x 10
MAG Grip Narrow Pulldowns
5 x 12
DB Shrugs
5 x 20
Banded Face Pulls
5 x 20
Abs
