DATA 4/11/2011 – Lower Body Revisited – RPT

by James Kerrison on November 4, 2011

Workout A/C – Squats and Chin Ups

Soreness in my legs lasted until Thursday, only mild by then but I still knew I’d squatted in Monday. With basketball starting on Monday, I thought it would be good to get some more squats in my legs before next week. Just so I’m not so sore when I need to play. Having said that I am going to change the routine to doing Deads Monday, Dips Wednesday and Squats Friday.

Squat RPT

Warm up sets then
8 @ 110kg
10 @ 90kg
12 @ 75kg

Ring Chins RPT

8 @ BW (72kg) + 20kg
9 @ BW + 6kg
10 @ BW

Barbell Complex – Deadlift, Rows, Hang Cleans, Overhead Press

35kg, 4 rounds, 10 reps each exercise, 60 seconds rest.


  • Trained at 14.5hrs Fasted (10g BCAA, 3g Beta Alanine, 5g creatine)
  • Squats felt better than Monday, even with the heavier weight. It’s only light compared to what I’ve squatted in the past so I’m looking forward to getting these numbers up.
  • Chins were a different experience. I’ve been doing a lot more volume with these and was surprised how hard they got with lower volume. #minimalist #efficiency
  • Complex was good. No real grip issues, just couldn’t hold on the whole way….
  • Had such a busy day I didn’t have time for my usual post workout meal, so I had more when I got home. Sweet and sour chicken with rice, followed by some Strawberry sorbet.

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