Post by Nelda Newton CFT, SFN on Dec 29, 2011 22:40:49 GMT -5
Manta Ray Squats
Warm Up w/ bar weight 2 x 10
. 70% max 4 x 3
. 80% max 2 x 3
. 90% max 1 x 1
. 95% max 1 x 1
Straight Leg Deadlift
. 60% max 3 x 6
Calf Raises w/squat machine
. 330 lbs 3 x 10
Medicine Ball Sit-Ups
. holding 6 lb medicine ball overhead 3 x 15
This was my second week of doing manta ray squats. Last week was in the power rack, this week in the squat rack. The squat rack requires me to walk it out several steps, thus causing me to handle the weight for longer times & distances. I am only 5'2" so I have to walk back completely out of the squat rack in order to reach competition depth and avoid bottoming out on the safety bars of the rack. My reps were strong, so I'm pleased with my performance tonight.
I'm a sumo style deadlifter, so the straight leg deadlifts were a good hamstring switch-up tonight. Six reps/set at this weight provided a good burn while keeping good form throughout the session.
I had not done heavy calf raises in the past 2 months, so this was a good return to prior training. I find that heavy calf raises help to stretch the hamstrings after deadlifting. In prior training schedules, I have used calf raise sets between early deadlift sets to rest & revive the hams before increasing weight. On my heaviest deadlifts I would only rest between sets.
Medicine ball sit-ups were new for me tonight. I usually do crunches, or decline sit-ups focusing on the negative. This was good ab work, so I'll be repeating this one and will work towards using an 8 lb ball.
Warm Up w/ bar weight 2 x 10
. 70% max 4 x 3
. 80% max 2 x 3
. 90% max 1 x 1
. 95% max 1 x 1
Straight Leg Deadlift
. 60% max 3 x 6
Calf Raises w/squat machine
. 330 lbs 3 x 10
Medicine Ball Sit-Ups
. holding 6 lb medicine ball overhead 3 x 15
This was my second week of doing manta ray squats. Last week was in the power rack, this week in the squat rack. The squat rack requires me to walk it out several steps, thus causing me to handle the weight for longer times & distances. I am only 5'2" so I have to walk back completely out of the squat rack in order to reach competition depth and avoid bottoming out on the safety bars of the rack. My reps were strong, so I'm pleased with my performance tonight.
I'm a sumo style deadlifter, so the straight leg deadlifts were a good hamstring switch-up tonight. Six reps/set at this weight provided a good burn while keeping good form throughout the session.
I had not done heavy calf raises in the past 2 months, so this was a good return to prior training. I find that heavy calf raises help to stretch the hamstrings after deadlifting. In prior training schedules, I have used calf raise sets between early deadlift sets to rest & revive the hams before increasing weight. On my heaviest deadlifts I would only rest between sets.
Medicine ball sit-ups were new for me tonight. I usually do crunches, or decline sit-ups focusing on the negative. This was good ab work, so I'll be repeating this one and will work towards using an 8 lb ball.