zeus @zeus
zeus @zeus
Day1 Back Squat Max (Maximum weight you can do one rep of)
To do a back squat, place the bar on your upper back (not your neck), grip it just outside your shoulders, and lift it off the rack. Stand with feet shoulder-width apart, toes slightly out. Brace your core, keep your chest up, and lower yourself like you're sitting in a chair. Go until your thighs are parallel to the ground, then push through your heels to stand back up. Start light and focus on good form.
1st Set(Warmup)
2nd set (50%x 6 reps)
3rd set (65% x 4 reps)
4th set (75% x 3 reps)
5th set ( raise weight to potential max 1-5 reps)
Ideally we find our true 1 rep max, but for every rep you do would theoretically add 10lbs to your max. So if you hit 315 lbs for 5 reps your Back Squat max would be about 360lbs!
zeus @zeus
⚡⚡March Meal Plan⚡⚡
Let me know if you'd like me to post a video or livestream myself cooking any of these!
