Post by Nelda Newton CFT, SFN on Mar 3, 2012 21:26:40 GMT -5
Light Legs
Low Box Squats
. 50 lb bar 2 x 10
. 100 lbs 5 x 5
. 140 lbs 3 x 3
Calf Raises w/squat machine
. 210 lbs 3 x 15
Deadlifts - for speed & form
. 100 lbs 5 x 5
. 120 lbs 3 x 5
. 140 lbs 3 x 3
. 225 lbs 1 x 1
Today's first goal was to get comfortable with using a low box for squats. Keeping the weight light and the reps consistent helped me get back to focusing on my lifts with less concern for the box. I feel more confident now in using this training tool, and I expect to push up some heavy weight on my next heavy leg day!
My second goal for today was to improve my speed and form on my deadlift. I've had a right hip issue since last summer. At its worst, I had to change my deadlift stance to compensate for the weakness & pain I encountered when trying my normal sumo stance. What I ended up with was a sumo-type stance with my toes more forward than usual, causing me to have to bring the bar forward to get over my knees. Whew~! I only lost 5-10 lbs on my lift, but as I've recovered I have unconsciencely kept a wacky adjustment pattern at the bottom of my lift. I'm trying to relearn to come straight up quickly in hopes of strengthening this lift. I started with 25 lb plates coming up from the floor, then went to 35 lb plates, and finally the 45's. The extra-low depth of the short plates made me work even harder, so I got the added bonus of a terrific glute & ham workout!
REALLY tired tonight... perhaps from the cumulative effect of 54 squats and 50 deadlifts!!!
Low Box Squats
. 50 lb bar 2 x 10
. 100 lbs 5 x 5
. 140 lbs 3 x 3
Calf Raises w/squat machine
. 210 lbs 3 x 15
Deadlifts - for speed & form
. 100 lbs 5 x 5
. 120 lbs 3 x 5
. 140 lbs 3 x 3
. 225 lbs 1 x 1
Today's first goal was to get comfortable with using a low box for squats. Keeping the weight light and the reps consistent helped me get back to focusing on my lifts with less concern for the box. I feel more confident now in using this training tool, and I expect to push up some heavy weight on my next heavy leg day!
My second goal for today was to improve my speed and form on my deadlift. I've had a right hip issue since last summer. At its worst, I had to change my deadlift stance to compensate for the weakness & pain I encountered when trying my normal sumo stance. What I ended up with was a sumo-type stance with my toes more forward than usual, causing me to have to bring the bar forward to get over my knees. Whew~! I only lost 5-10 lbs on my lift, but as I've recovered I have unconsciencely kept a wacky adjustment pattern at the bottom of my lift. I'm trying to relearn to come straight up quickly in hopes of strengthening this lift. I started with 25 lb plates coming up from the floor, then went to 35 lb plates, and finally the 45's. The extra-low depth of the short plates made me work even harder, so I got the added bonus of a terrific glute & ham workout!
REALLY tired tonight... perhaps from the cumulative effect of 54 squats and 50 deadlifts!!!