Squats into Chains w/Pause 135x5, 185x5, 225x3, 275x3, 315x3, 365x3, 405x3, 455x3, 500x2
Bottom Position Squats 405x3x1
Rack Pulls (below Knees) 405x4x5
This workout was made up on the fly, i had been meaning to try out these Squats into chains where you basically perform a normal squat but at the bottom postion,the bar rests in the chains. You do a quick pause then shoot up. The whole idea is to perform a regular free squat and help build strength out of the hole, similar to a box squat. These were definitely killers, i had the chains set about 1" above parallel although they felt closer to parallel. After the 500 i got the bright idea to try Bottom Position squats which as i found out were alot harder with no momentum or normal set-up involved. I will come back to this movement in two weeks and beat these numbers. After the Rack Pulls i was wiped and decided to call it, i have a busy couple of days coming up so i dont want to wipe my CNS too badly. The good news was the only nagging area of my body was the Groin Pull, the bruise on my hip has fully come out and is almost gone, talk about ugly.....now the groin just has a slight twinge when i move certain ways......well, this is your gracious host signing off leaving you with this little thing to ponder......Is it a Fin-Less Brown Trout or just a Brown eel?
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Thanks Rick, i definitely felt the benfits of all the core work as the 500 felt really light on my back, i should have gotten 3 but wanted to save something for the bottom position squats which yes suck, and are way tougher than i had first anticipated. I originally planned on doing 405 then up it to 455 but quickly changed my mind after the first one........good times all around.......
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