2/16/2012

[Nelda Newton CFT, SFN]

Heavy Legs

Leg Press (straight)
. 400 lbs 3 x 15

Leg Press Calf Raises
. 400 lbs 3 x 15

Leg Press (sumo)
. 400 lbs 3 x 15

Hip Abductor
. 80 lbs x 20
. 90 lbs x 20
. 100 lbs x 20

Hip Adductor
. 80 lbs x 20
. 90 lbs x 20
. 100 lbs x 20

Leg Curl
. 115 lbs x 10
. 110 lbs x 12
. 105 lbs x 15

Leg Extensions
. 125 lbs x 10
. 120 lbs x 15
. 115 lbs x 20

Squats - walking back out of the squat rack
. bar weight x 8
. 55% max x 8
. 78% max x 5
. 90% max x 3
. 97% max x 2
. 100% max x 1 (established 2/9/12)
. 103% max x 1 ;D New PR!! Again!!
. 105% max attempt x 1 ... Close!! Got my work cut out for me!

Stiff Leg Deadlifts - from floor, standing inside the power rack
. 140 lbs x 8
. 160 lbs x 8
. 140 lbs x 8

[Keith Payne]

Feb 16, 2012 22:28:53 GMT -5 Nelda Newton CFT, SFN said:

Heavy Legs

Leg Press (straight)
. 400 lbs 3 x 15

Leg Press Calf Raises
. 400 lbs 3 x 15

Leg Press (sumo)
. 400 lbs 3 x 15

Hip Abductor
. 80 lbs x 20
. 90 lbs x 20
. 100 lbs x 20

Hip Adductor
. 80 lbs x 20
. 90 lbs x 20
. 100 lbs x 20

Leg Curl
. 115 lbs x 10
. 110 lbs x 12
. 105 lbs x 15

Leg Extensions
. 125 lbs x 10
. 120 lbs x 15
. 115 lbs x 20

Squats - walking back out of the squat rack
. bar weight x 8
. 55% max x 8
. 78% max x 5
. 90% max x 3
. 97% max x 2
. 100% max x 1 (established 2/9/12)
. 103% max x 1 ;D New PR!! Again!!
. 105% max attempt x 1 ... Close!! Got my work cut out for me!

Stiff Leg Deadlifts - from floor, standing inside the power rack
. 140 lbs x 8
. 160 lbs x 8
. 140 lbs x 8

Congrats on the new PR. You are making great progress.

[Nelda Newton CFT, SFN]

Thanks, Keith! I'm looking forward to the push/pull next month, but these squats are making me anxious for another full power meet!!!