Wednesday, April 16, 2008
Back Squat – 15, 9 ,3
Coach’s notes: Determine your maximum loads for the 3 sets. Rest as appropriate between sets and post loads for each to comments.
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I saw that guy on TV last night.
I had no idea of what weight to start with so…
15 x 95#
9 x 125#
3 x 215# (sucessful with first rep then fail)
3 x 195#
Next time I will squat more weight with 15 and 9
157 lb (my bwt) x 15
177 lb x 9
217 lb x 1 (did not attempt more full ROM reps as I was scared…no spotter)
197 lb x 2
Followed by a bunch of front squat with 75 lb and air squats to work on flexibility/range.
Adelle did 55 lb x15 – 65 lb x9 and 80 x3
Rick did 145 lb x15- 177 lb x9 and 207 lb x3 – this is a PB for me at 3 reps
We both had a couple full sets at 15, 9 and 3 with lighter weights.
Legs are just recovered from last Wed. 400 walking lunges.
185 for 15
225 for 9
250 for 3 (weeble-wobbles but they won’t fall down)
Nice to see a leg weight day, my shoulders could use the break.
abbs still sore from KE on sunday.
65
70
88
That’s lbs., not kilos
120 x 15
147 x 9
196 x 3
Also did 225 x 1 (since I was warmed up anyway!)
114 x 15
128 x 9
167 x 3…then it was time to go home.
Paige and Lisa, it was great to do the workout together. Nice work!!!
Thank you Trevor, for staying a few minutes late and for the coaching!
172 – 15
182 – 9
206 – 3
114 x 15
9 x 123
9 x 133
3 x 138 (hip flexor burning so I didn’t push any further with this)
Great work Michelle and Lisa. Lisa gets vote for most improved!! Michelle gets my vote for strength and enthusiasm! Thank you for your guidance!
I wasn’t totally where to start on this one as i have only attempted 22lbs up to this point. So my numbers are slightly lower but i notice the improvement for sure.
32lbs x 15
64lbs x 9
100lbs x 3
Thanks Michelle and Paige for the encouragement, it helped me push harder. Hopefully in another 4 months i can make another large increase like this one.
Didn’t know hat weight to start at….should have gone heavier.
15 x 95
9 x 115
3 x 135
Nice start returning from holidays.
15 x 155
9 x 185
3x 225
Could have done more.
Loved this workout! Strength days are my favorites!
Did 52lb X 15, 78 &3/4 X 9 and maxed out at 84.5 lbs X 3.
15 x 84
9 x 116
3 x 131