Guarden’s Focused Strength

Squats, GHR, OAPU

It was time for some weightlifting squatting again. The WL squat is a new part of my exercise routines and I actually kind of like it. In the past it has mostly been the deadlift and pistols I have used to strengthen the lower body, but after integrating the backsquat I feel a greater power in my pistols as well as increased hypertrophy of the glutes and quads – no wonder!

Magnificient Mobility

10 min

Overhead Squat

20 kg x 5 x 2

This exercise just works great for warmup. Here you can see an alternative version with kettlebells

The film was recorded by Mark Reifkind at the danish RKC last month. Mark is a fabulous resource, check out his LOG on http://rifsblog.blogspot.com

WL Squat
50 kg x 5 x 1
80 kg x 4 x 2
100 kg x 5 x 8 (2 min break between sets)
100 kg x 8 x 1 (last 2 forced reps)

Great power from the bottom with the glutes

A1 Glute-ham raises (ass.)

10 x 4

A2 One-arm Pushups – King of Exercises

5/5 x 4

Pullups

bw x 6-10 x 5

Dips – partials

BW x 4 x 3

Shoulder almost OK after the AC-problems earlier.