Sunday
SQUAT DAY -ED COAN SQUAT
CYCLE(SLIGHTLY MODIFIED)
SET MAX SQUAT PRIOR TO START - PROJECT 25-30
LBS
Set Up for a 500 lb initial squat - adjust accordingly.
| WK |
SQUAT |
REPS |
LEG EXT |
LEG CURL |
LT DL |
HAMMER |
| 1 |
350 |
8 |
3* 8-10 |
4* 8-10 |
3 * 5 REPS |
2* 8-10 |
| |
|
|
|
|
|
|
| 2 |
360 |
8 |
3* 8-10 |
4* 8-10 |
|
2* 8-10 |
| |
|
|
|
|
|
|
| 3 |
370 |
8 |
3* 8-10 |
4* 8-10 |
|
2* 8-10 |
| |
|
|
|
|
|
|
| 4 |
390 |
5 |
3* 8-10 |
4* 8-10 |
|
2* 8-10 |
| |
|
|
|
|
|
|
| 5 |
410 |
5 |
3* 8-10 |
4* 8-10 |
|
2* 8-10 |
| |
|
|
|
|
|
|
| 6 |
430 |
5 |
3* 8-10 |
4* 8-10 |
|
2* 8-10 |
| |
|
|
|
|
|
|
| 7 |
450 |
5 |
3* 8-10 |
4* 8-10 |
|
2* 8-10 |
| |
|
|
|
|
|
|
| 8 |
470 |
5 |
3* 8-10 |
4* 8-10 |
|
2* 8-10 |
| |
|
|
|
|
|
|
| 9 |
495 |
3 |
3* 8-10 |
4* 8-10 |
|
2* 8-10 |
| |
|
|
|
|
|
|
| 10 |
505 |
3 |
|
|
|
2* 8-10 |
| |
|
|
|
|
|
|
| 11 |
510 |
2 |
|
|
|
2* 8-10 |
| |
|
|
|
|
|
|
| 12 |
515 |
2 |
|
|
|
2* 8-10 |
| |
|
|
|
|
|
|
| 13 MEET |
1ST |
490 |
2ND |
515 |
3RD |
530 |
* LT DL FOCUS ON FORM & EXPLOSION
***SQUATS - WARMUP THEN STRETCH BETWEEN
SETS***
Last Updated on 09/05/1997
By Deepsquatter