Post by Nelda Newton CFT, SFN on Mar 3, 2012 20:49:59 GMT -5
Heavy Legs
Adductor
. 110 lbs x 20
. 120 lbs x 20
. 130 lbs x 15
Abductor
. 80 lbs x 20
. 90 lbs x 20
. 100 lbs x 15
Squats - low box
. Bar weight 2 x 8
. 55% max x 5
. 80% max x 3
. 90% max x 1
. 95% max x 1
. 80% max 3 x 3
Walk Out - Heavy weight
. Max + 35 lbs
. Max + 55 lbs
. Max + 75 lbs
Deadlifts w/bands
. 2 sets
. removed bands x 5 reps
Abductors were considerably weaker than adductors tonight. Adjusted to what felt managable.
This was my first training session with the low-box for squats. The regular box is a high-box for me with these short legs, so I usually squat train with no box and concentrated efforts on competition depth. I found the box to be distracting tonight, causing me to focus on the box rather than my lifts. Planning to train light legs on Saturday to give myself a chance to work on form and concentration with these so I'll do better next time.
Surprised myself a bit with the heavy walkouts. Didn't really know where to start, but felt like I did well being able to increase each time. Also, rather than just walking back and holding the weight, I did a kind of mini-squat for multiple reps to work the hips and quads. Felt good, but would terrify me to try to go down much with it. Haha!
Adductor
. 110 lbs x 20
. 120 lbs x 20
. 130 lbs x 15
Abductor
. 80 lbs x 20
. 90 lbs x 20
. 100 lbs x 15
Squats - low box
. Bar weight 2 x 8
. 55% max x 5
. 80% max x 3
. 90% max x 1
. 95% max x 1
. 80% max 3 x 3
Walk Out - Heavy weight
. Max + 35 lbs
. Max + 55 lbs
. Max + 75 lbs
Deadlifts w/bands
. 2 sets
. removed bands x 5 reps
Abductors were considerably weaker than adductors tonight. Adjusted to what felt managable.
This was my first training session with the low-box for squats. The regular box is a high-box for me with these short legs, so I usually squat train with no box and concentrated efforts on competition depth. I found the box to be distracting tonight, causing me to focus on the box rather than my lifts. Planning to train light legs on Saturday to give myself a chance to work on form and concentration with these so I'll do better next time.
Surprised myself a bit with the heavy walkouts. Didn't really know where to start, but felt like I did well being able to increase each time. Also, rather than just walking back and holding the weight, I did a kind of mini-squat for multiple reps to work the hips and quads. Felt good, but would terrify me to try to go down much with it. Haha!