17-JAN-11

Last heavy squat day before the contest @ 85%

Squats

135 x 3
135 x 3
225 x 3
225 x 3
275 x 3
275 x 3
360 x 1  + briefs/belt
435 x 1
520 x 1
590 x 1  + suit bottoms
670 x 1  + knee wraps
715 x 1  + straps up - EASY!

StandUps (holding on my back for 5 sec)

840 x 3

45* GHR  3 x 8-12s
Band Pullthroughs - pause @ top  3 x 8-12s
ABS  3 x 5-15s

Foam Roll and stretch lower back, glutes, hams

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