DE SQUAT / ASSISTANCE

Warmup -

Sled Drag: 125 lbs x 5 minutes

Reverse Hypers: 110 x 12
Pushups: 20 reps ballistic
Pulldowns: 100 x 15
Standing Abs Pulldowns: 50 x 10
* Rest 30 seconds, repeat circuit

Buffalo Bar Box Squats (80 lbs chains): 255 x (6 x 2)
- 50%, 45 seconds rest. Chains make it 335 on top.

Workup (+ chains): 285, 315, 345, 365 x 1
- Kept chains on, worked up to something managable. The chains were a bit uneven for the last set, so I just ended it there.

Gluteham Raises: bw x 10, +10 x 8, 8, 8, 6, 6
- 90 seconds rest timed. Tough!

Wide Pulldowns (200 x 4 x 8) ss w/ Banded Abs
- Used a strong band and choked it to the back handles of the reverse hyper. Don't ask me what I must've looked like trying to get it around my upper body LMAO!

* To make it easy on myself, I've decided to only workup on my first day of speed squats every micro since it's the lightest, then straight assistance work. Next week will be straight speed work w/ the chains (55%), then on to a rep max with the goodmornings.

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