Warm-up: Foam roller and a little dynamic stretching
Suspended chain squats
bar x 2 x 5
145 x 3
195 x 3
235 x 2
285 x 3
325 x 3
375 x 3
415 x 3
-suit, straps down
505 x 3 (chain 3" above parallel)
465 x 2 x 3 (chains set at parallel)
Step-ups w/ KB
20kg x 3 x 10
Green band ab pulldowns
Notes: Giving a squat program developed by Chris Clark from EFS, involves squatting down to chains suspended at various heights. I’m going to focus more on developing my DL and bench this cycle, so I’ll treat this as more of a maintenance for my squat.
Also, I’ve decided to tweak it a bit since the original plan has you squatting to 6" above parallel; I don’t like the idea of cutting it that high so I’m moving the suggested heights down 2" or so.
I put my suit on too early, but I did it just to see how I could handle it with the extra layer of cheating. Shot up easy and felt stable. The loose briefs made getting all the way down w/ 465 easier than I thought, but those last couuple of inches took a little patience.
I got out of the groove on the second rep on the last set, but the weight was light enough that I was able to muscle it back up and finish out the set. I’ll stick to the plan next week. Everything was easy today, but will ramp up gradually over the next 9 weeks.[/quote]
It’s funny how viral these things are. As I understand it, Chirs Clark developed that program from a suspended chain plan that Phil Harrington used to use a few years ago. Phil got it from a friend of mine, Jon Groves. Hell if I know where Jon got it from- probably from some other lifter.
It’s a cool program. The main beef I had with it though was I hate how the bar touches the chains uneven. The tetter-totter of the bar on the chains tended to throw me off a bit.