Training Week 1 - Squat

  • SSB Box Squat: 245x3/270x3/295x5/305x3/315x1
  • Rear Delts: 3x10
  • Hypertrophy Circuit (1 minute rest between sets)
  • FBB Incline (2): 2x10@95 warm-up/115 - 10/10/7
  • Pull-ups/ Chest-supported DB Row: 5x5/15
  • FBB Curls: 10/8/6/4/10
  • Band Pushdowns/FBB JM Press: 3x10/10

Really good lift today.

I've been renaming my work stuff to make talking about it with my GA's simpler.  So, here's what I have.

  • Metabolic Circuit: 1 set of each exercise with 1 minute rest in between and repeat for 3-5 rounds
  • Hypertrophy Circuit: 3-5 sets of 1 exercise then move on to next exercise and repeat

I think the Metabolic Circuit is better for overall conditioning and the Hypertrophy Circuit is better for muscular development (bodybuilding).  I use the Hypertrophy Circuit early in training cycles (3 weeks) and Metabolic Circuits (6 weeks) for the bulk of training athletes.

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