Post by Nelda Newton CFT, SFN on Jan 19, 2012 22:50:14 GMT -5
Heavy Legs
Warm Up
Sumo Squat w/ 25 lb kettlebell
. 4 x 25
Deadlift w/reverse bands in power rack
Warm up
. 135 lbs x 6
. 185 lbs x 6
. 225 lbs x 3
Working sets *
. 70% max 4 x 3
. 80% max 2 x 3 (add belt)
. 90% max 2 x 1
. 100% max 1 x 1
Squat in power rack (no belt)
Warm up w/ bar weight x 10
. 70% max 4 x 3 w/ 30 sec rest
. 80% max 2 x 3 w/ 30 sec rest
. 90% max 1 x 3
Hip Adductor
. 80 lbs x 20
. 70 lbs x 20
. 60 lbs x 20
Hip Abductor
. 80 lbs x 20
. 70 lbs x 20
. 60 lbs x 20
* Added additional weight to bar to equal the band assist so that max percentages were maintained.
Squat heights were below parallel, and were performed in the power rack since I had no spotter.
Hip Adductor/Hip Abductor done in supersets.
This was an excellent workout program tonight. I actually did this workout in a split session due to time constraints. The heavy deadlifts were in the first segment, then I took an hour-long break from my own training to train my Special Olympic Powerlifting team. Then I returned to my workout where I began with heavy squats.
Warm Up
Sumo Squat w/ 25 lb kettlebell
. 4 x 25
Deadlift w/reverse bands in power rack
Warm up
. 135 lbs x 6
. 185 lbs x 6
. 225 lbs x 3
Working sets *
. 70% max 4 x 3
. 80% max 2 x 3 (add belt)
. 90% max 2 x 1
. 100% max 1 x 1
Squat in power rack (no belt)
Warm up w/ bar weight x 10
. 70% max 4 x 3 w/ 30 sec rest
. 80% max 2 x 3 w/ 30 sec rest
. 90% max 1 x 3
Hip Adductor
. 80 lbs x 20
. 70 lbs x 20
. 60 lbs x 20
Hip Abductor
. 80 lbs x 20
. 70 lbs x 20
. 60 lbs x 20
* Added additional weight to bar to equal the band assist so that max percentages were maintained.
Squat heights were below parallel, and were performed in the power rack since I had no spotter.
Hip Adductor/Hip Abductor done in supersets.
This was an excellent workout program tonight. I actually did this workout in a split session due to time constraints. The heavy deadlifts were in the first segment, then I took an hour-long break from my own training to train my Special Olympic Powerlifting team. Then I returned to my workout where I began with heavy squats.