Tuesday, August 7, 2012

Squat everyday?.. Ok!

Starting Willie's squat everyday program, expecting to run it 4-6 weeks, but we shall see how it goes. I'm starting week one with light weights just to get used to squatting daily, next week I'll get into the actual program

Week 1 Day 1 (Monday) - SQ

Squat
20(44lbs)x20
60(132lbs)x5
100(220lbs)x3x2
125(275lbs)x3x2
145(319lbs)x2
100(220lbs)x10

Leg Press (plates per sidexreps)
2x10
4x10
6x10
7x10 drop set of 4x20

Lunge
20(44lbs)x12x3

Abs - hanging leg raise
10x3

Week 1 Day 2 (Tuesday) - SQ/BP

Squat
20(44lbs)x20
60(132lbs)x5
100(220lbs)x5
145(319lbs)x2x3
165(365lbs)x1
100(220lbs)x10

Bench Press - long pauses
60(132lbs)x5
85(187lbs)x5
102(225lbs)x3x8

Incline DB Press - high incline
40x10
55x10
70x10
85x10
55x10 - long pauses

Flyes
25x10x3

Side Raises
30x10x3
Face Pulls
35(77lbs)x15x3

Good start

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