Squats & Traps w/ VIDEO (30 July 2015)

Posted on 01 Aug 2015 10:48


High rep regular squats followed by heavy Anderson squats and density work for traps.

I started the workout with high rep squats to get the pump going. Looking back, I realize I should have done a few sets prior to just jumping under the bar and cranking out 20 reps with 75 kgs. I literally did no warm-up and while I don't like to overdo the mobility work, etc, I still like to put in a few acclimation sets. Speaking of mobility work I think a lot of people are just overdoing the hell out of it.

After the high rep regular squat set I moved on to Anderson Squats and I did 5 sets of 5 reps with 115 kgs 254 lbs. Last week I had done 6 sets of 4 reps so this is more of density work than straight out rep progression. I am going to attempt to pull of:
Week 1: 6 x 4 (last week)
Week 2: 5 x 5 (this week)
Week 3: 4 x 6
Week 4: 4 x 7
Week 5: 3 x 8

Maybe this will happen, maybe it will not. I think 254 was a safe weight to begin training with. My right knee is still hurting but the pain has subsided considerably. After doing the 5 x 5 sets with 115 kgs I attempted 125 kgs for 2 reps. I could have done a lot more but I decided to play safe and be conservative. Next week or the following week things will get difficult and I might need to scale things back. If that happens, I will gradually work on adding reps and keep adding weight as a later option for progression.

I increased the weight on Dumbbell Romanian Deadlifts by taking 25 kgs vs. 20 kgs from last week. I used this same weight to do an insane bout of Shrugs. This density training for small bodyparts like traps is going to really really pay off.

Additional good news is that I am back at doing Front Planks again. I've been doing weighted front planks for 1-3 sets each and every workout. I don't have to worry about a weak core sneaking up on me!

Workout Video

Workout Details

Regular Squats:
75 kgs 164 lbs x 20 reps
Volume = 20 reps

Anderson Squats:
115 kgs 254 lbs x 5 reps x 5 sets
125 kgs 275 lbs x 2 reps
Volume = 25 + 2 = 27 reps

Dumbbell Romanian Deadlifts:
25 kgs 55 lbs x 15 reps x 3 sets
Volume = 45 reps

Dumbbell Shrugs:
25 kgs 55 lbs x 70 reps @ 5:00 minutes
25 kgs 55 lbs x 10 reps x 2 sets
Volume = 90 reps

Band Facepulls:
#1 x 20 reps x 3 sets
Dumbbell Shrugs:
20 kgs 44 lbs x 20 seconds x 3 sets

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