We're still on the light week of periodization, but we've upped reps. One thing that's clear to me is that you have to learn these programs by doing them. Upping the reps is not an apparent part of this program until you actually do it.
Here's today in the format weight/repsXsets
- Squat: 115/15X4
- Standing leg curl: 50/8X3
- Lunge: 78/15X4
- Bent dumbell row: 50/12X4
- Back extension: 25/12X4
- Twisting oblique sit-ups: 15X4
- Decline dumbbell triceps extension: 20/12X4
On the squat, I should have done 135, but I wanted to focus on form, a place where I had trouble in the 1RMs. I'm interested in finding a safety squat bar and rack.
That safety squat bar looks like a copy of Dave Draper's Top Squat (http://www.davedraper.com/Merchant2/merchant.mvc?Store_Code=DDI&Screen=PROD&Product_Code=TTS). Are you thinking about the bar + rack for a home gym setup?
Posted by: Scott | June 07, 2006 at 08:32
Hi Scott, the two are very similar. I think the difference with the safety squat bar (aside from price) is the orientation of the weights at the end of the bar. This does look interesting.
I'm thinking more in terms of getting it at the gym.
Posted by: Bud Gibson | June 07, 2006 at 09:07
Keep in mind that the Top Squat device can be added to straight or cambered bars, and it's quickly attached/removed so it'd be something you'd own and keep in a gym locker.
There's a demo video (I think linked from that page from memory) which gives you a good idea of how it's used.
The other main difference is that the handles of the Top Squat allow a wide or narrow grip - just a matter of personal preference.
Posted by: Scott | June 07, 2006 at 17:30