CHP Day 55: BackSquats 235lbs x 5 x 3
23 views · Published 21 May 2016 · 0:34 · Indexed 20 October 2026
Channel: heyward boyce · 2016 · People & Blogs
Touch legs and shoulders Barbell Squats -- Get at least to parallel, ideally below it. 2-3 warm-up sets 20X0 tempo Bar x 10 135 X 8 185 X 5 225 X 5 235 X 5-6 X 2 sets NOTES "I thought there were no glute machines, and leg curl felt too hard, so I did one more set of Backsquats, after I finished shoulders. Bet set I've done so far on this program. It came up much faster and smoother. Body seems to wake up later in workout. Backsquat 235lbs x 5 x 1." Glute machine kickbacks 2011 tempo 60(M12) X 10 X 1 set per side 72 X 8-10 X 1 sets per side. 84lbs x 8 96lbs x 8 NOTES "Sow down the tempo. Just popped each one up as fast as possible. Slow down." Shoulders W-presses Warm-up 2 sets very light weight 12-15 reps working sets 4010 tempo 20 X 8 22.5s X 6-8 X 3 sets NOTES 20lbs x 8 20lbs x 4 "if I genuinely follow the four second eccentric, tempo, it's freakin difficult. 20lbs x 4 20lbs x 6 https://youtu.be/dYyVpU233es Poliquin side laterals ; supersetted with plate turns (grab plate, lift and turn in front of you. It’s a front lateral raise and then a turn like you are driving your car at the top. Alternate directions) 3011 tempo ; 2010 tempo [17.5 X 6-9 ; 10 lb plate X 12-16 total reps] X 3 sets NOTES "Used 15bs, there were no 17s. Doing the steering wheels- 10lbs for 16 reps- required me to rest 1-3 seconds in between reps once I got past 8. Still turning wheel both directions at the top." Rear delt laterals on the fly machine (or dumbbells if you don't have that) --- be sure to not over squeeze and bring your traps into play. The range of movement on this is actually fairly small for rear delts. 3011 tempo 15 X 8 X 2 sets 17.5 X 6-8 X 3 sets Standing dbell side laterals -- to toast them off [W(M8) X 7-8 ; dropset to W(M10) X rep max ; dropset to W(M16) X rep max] X 2 times ---so let's say you start with 20s, I would do that, then drop to 15s, then drop to 10s. NOTES "This felt so good! Tried to do it DeFranco style (dumbells resting on bench to eliminate momentum) but could only get four reps with 20lbs.
