Nancy and I returned to the sensational Gold's Gym in Ann Arbor for a max strength workout. We stuck with Smith squats, mainly because we are getting superior depth. We will likely bring back freestanding squats when we get to another hypertrophy cycle and have digested the Eric Cressey video this Fall.
We fell back a bit in squats in this workout. I think the Gold's Smith machine has a different counterbalancing. The main point here however continues to be depth, depth, and depth. So, we'll take our lumps on weight.
Here's the workout:
- Squats (85–90% of 1RM): 148 lbs/4 reps X 2 sets; 158/3X3;
- Standing Hammerstrength Leg Curl (70%): 80/7X5;
- Bench Press (85%–90%): 160/4X2; 170/3X3;
- Bent underhand EZ Bar row (85–90%): 144/4X2; 150/3X3;
- Dumbbell overhead press (85–90%): 45/4X1, 50/4X1, 50/3X3;
- Hammerstrength hack calf raises (70%): 240/7X5
BTW, we recorded an interesting diet podcast at Gold's that Nancy gives some hint about in her most recent blog post.
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