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Lifting Ourselves and One Another

Thursday, September 20, 2007


Back Squat – max loads for 15 reps, 9 reps and 3 reps

Coach’s notes:  For this workout you  are determining the maximum amount of weight that you can back squat for 15 reps, 9 reps and 3 reps.  So start with a load that you can back squat for 15 reps.  Increase the load until you reach a 15 repetition maximum (i.e. you could not lift the weight 16 times).  Then increase the load again and work towards a 9 repetition maximum and then again until you reach a 3 repetition maximum.  Appropriate rest between sets is 2-5 minutes, more rest the heavier and/or more challenging the set.  Post all 3 loads to comments (e.g. 15 reps = 200lbs./ 9 reps = 255lbs./ 3 reps = 315lbs.)

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