Peak Phase Wk1 Day 1: Squats + Chains

Time Frame

Starting off this peak phase I will be using accommodative resistance on squats and be aiming for my max attempt at lockout with chains.

Workout

Aerodyne Bike: 3-5 min

Foam Roll Lats: 3-5 min

Hip Helicopters: 10 reps per leg

Reverse Hypers: 2x15

 

Squats:

Bar x 5

150 x 3

240 + 4 for 2

360 + 8 for 2

430 + 10 for 2

(wrapped) 500 + 10 for 2

(wrapped) 560 + 8 for 2 - phone died right after first rep, go figure.

Double Pause Squat 3x6: 320

A1) KB Belly Breath 2x30’s:

A2) Back Extensions 3x15:

A3) Banded Side Walks 3x8:

Reverse Hyper 3x15:

 

 

Session

There was a bit of communication breakdown between me and my coach on the amount of chain that I was supposed to use in comparison to the straight weight. This is the reason that the straight weight was increasing during my upper working sets and the chain weight was decreasing (making up for the issue). The goal was to have my goal weight on my back at lockout which was accomplished but, my coach would have preferred to see more straight weight on my back during the first week. I was ok with it cause these moved well, they were not "easy" and I think it will prep me for reverse bands next week.