Post by Nelda Newton CFT, SFN on Jan 5, 2012 22:27:11 GMT -5
Legs
High Box Squats
Warm Up w/ bar weight 2 x 10
. 80% max x 8 *max weight of below parallel squat
. 85% max x 8
. 90% max x 8
. 95% max x 8
. 110% max x 6
. 120% max x 3
. 125% max x 2
. 132% max x 2
Seated Good Mornings
. bar weight x 8
. 55 lbs x 8
. 65 lbs x 8
. 75 lbs x 8
Calf Raises performed on leg press machine
. 200 lbs 1 x 25
. 400 lbs 3 x 12
Seated Leg Curl (1 Leg)
. 70 lbs x 8
. 60 lbs x 8
. 50 lbs x 8
The high box squats are new for me. It felt really good to handle the heavier weight. I had to adjust my foot position on the heaviest sets to maintain good balance, so this is good information to consider as I increase weight on competition squats.
Seated good mornings are also new for me. I was very conservative in adding weight due to a history of lower back issues. These are good for strengthening those lower back muscles, so I kept the reps up while keeping the weight less heavy. I also stopped the downward motion at the point where I felt that I was losing the arch in my back. Did not want to compromise form, or risk injury.
Calf raises last week were done on the squat machine, so doing them on the leg press machine this week was a good change, and a heavier load.
Seated leg curls were done with 2 legs last week. Doing the 1 leg curls tonight utilized isolation movements, and made my weaker leg do the work it avoided last time. It's good to have variety in a training program.
High Box Squats
Warm Up w/ bar weight 2 x 10
. 80% max x 8 *max weight of below parallel squat
. 85% max x 8
. 90% max x 8
. 95% max x 8
. 110% max x 6
. 120% max x 3
. 125% max x 2
. 132% max x 2
Seated Good Mornings
. bar weight x 8
. 55 lbs x 8
. 65 lbs x 8
. 75 lbs x 8
Calf Raises performed on leg press machine
. 200 lbs 1 x 25
. 400 lbs 3 x 12
Seated Leg Curl (1 Leg)
. 70 lbs x 8
. 60 lbs x 8
. 50 lbs x 8
The high box squats are new for me. It felt really good to handle the heavier weight. I had to adjust my foot position on the heaviest sets to maintain good balance, so this is good information to consider as I increase weight on competition squats.
Seated good mornings are also new for me. I was very conservative in adding weight due to a history of lower back issues. These are good for strengthening those lower back muscles, so I kept the reps up while keeping the weight less heavy. I also stopped the downward motion at the point where I felt that I was losing the arch in my back. Did not want to compromise form, or risk injury.
Calf raises last week were done on the squat machine, so doing them on the leg press machine this week was a good change, and a heavier load.
Seated leg curls were done with 2 legs last week. Doing the 1 leg curls tonight utilized isolation movements, and made my weaker leg do the work it avoided last time. It's good to have variety in a training program.