Thursday, January 3, 2013

Strong 15, Week 1: Squat & Deadlift

I've decided to give Paul Carter's LRB 365 a try for 2013. We'll see if I last throughout the year. The first 12 weeks are the familiar Strong 15 for squats, deadlifts, and bench press, along with some accessory work.

I've used the following numbers for my 12 week template:
Squat: 315
Bench Press: 265
Deadlift: 400

Per the program, I am using numbers below my grinding out 1RM's for the template. Hopefully, I will set new 1RM's in these three exercises about 12 weeks from now.

Squat

Regular Squat: 134/5, 154/4, 182/3, 201/2, 209/1, 223/1, 235/1

Pause Squat: 174/5,5

Deadlift

136/5, 169/4, 204/3, 238/2, 273/1, 289/1, 299/1, 238/3,3,3

Hamstring Leg Curl Machine

100/20, 90/20,90/20, 90/20

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