Post by rwess on Feb 24, 2012 20:08:18 GMT -5
(8 Day Week Program)
Friday 2-24-2012 Max Effort Sq / Dl
Warm-ups and light calf stretching
Rack Pulls: (Bar Below knee cap) Wide Sumo Style RAW
Warm ups with silver short bands on bar then:
185 plus silver short bands x 5
225 plus silver short bands x 3
275 plus silver short bands x 3
315 plus silver short bands x 3
365 plus silver short bands x 3
395 plus silver short bands x 3 had to work to lock out hips!
Note: Silver short bands are approx. 100 lbs. tension at lockout
Stiff Leg Good Mornings:
Bar x 10
95 x 10
105 = 2 x 10
Hamstrings were screaming!
Wide Leg Crunches
Bodyweight x 15
25 lbs. = 2 x 10
Reverse Hypers
100 lbs. = 3 x 10
We are working in the area of CNS preservation during training by not getting jacked for heavy sets. This is an effort to enhance recovery and curb over training.
However, Apparently this effort has been taken to another level since Adele was playing on the radio during max effort work!
THERE WILL BE AN ADJUSTMENT IN TRAINING MUSIC FORMAT!
Friday 2-24-2012 Max Effort Sq / Dl
Warm-ups and light calf stretching
Rack Pulls: (Bar Below knee cap) Wide Sumo Style RAW
Warm ups with silver short bands on bar then:
185 plus silver short bands x 5
225 plus silver short bands x 3
275 plus silver short bands x 3
315 plus silver short bands x 3
365 plus silver short bands x 3
395 plus silver short bands x 3 had to work to lock out hips!
Note: Silver short bands are approx. 100 lbs. tension at lockout
Stiff Leg Good Mornings:
Bar x 10
95 x 10
105 = 2 x 10
Hamstrings were screaming!
Wide Leg Crunches
Bodyweight x 15
25 lbs. = 2 x 10
Reverse Hypers
100 lbs. = 3 x 10
We are working in the area of CNS preservation during training by not getting jacked for heavy sets. This is an effort to enhance recovery and curb over training.
However, Apparently this effort has been taken to another level since Adele was playing on the radio during max effort work!
THERE WILL BE AN ADJUSTMENT IN TRAINING MUSIC FORMAT!
LOL!! Great workout, Rob!! And training REALLY IS about making necessary adjustments...
That will get you cranked up. Not