Post by Nelda Newton CFT, SFN on Jan 9, 2012 23:04:47 GMT -5
Light Legs
Squats Competition depth (no belt)
Warm Up w/ bar weight 3 x 10
. 135 lbs 5 x 3
. 145 lbs 3 x 3
Hip Adductor
. 80 lbs x 20
. 70 lbs x 20
. 60 lbs x 20
Hip Abductor
. 80 lbs x 20
. 70 lbs x 20
. 60 lbs x 20
Leg Press (1 Leg)
. 100 lbs 3 x 15 (plus sled weight)
Leg Press Calf Raises
. 100 lbs 3 x 25 (plus sled weight)
Deadlift (speed) Sumo style (add belt)
. 135 lbs 3 x 8
Leg Curls (2 Legs)
. 80 lbs 3 x 12
Leg Extensions (2 Legs)
. 110 lbs 3 x 12
*Performed super-sets for Abductor/Adductor, Press/Raises, and Curls/Extensions.
Followed the same squat pattern as last week, but added weight when dropping reps.
Deadlifts were strong tonight, and surprisingly easier than anticipated. Recent use of banded deadlifts, and strengthened hips through abductor/adductor work, have contributed to this. I'm also getting back to my former foot position on the sumo stance that had to be altered last August due to hip pain. Getting the toes at a wider angle has gotten my knees out of the way again, so I'm making better lifts, and without pain or soreness in the hips. Looking forward to heavy deadlifts again.
I really enjoyed my workout tonight, and the adrenaline rush that I thrive on. After a tough weekend with long hours at work, and afterwards sitting for hours in the hospital with a critically ill friend, I needed the push, the drive, and the power. I also needed the fellowship of the guys I train with... a terrific team!
Squats Competition depth (no belt)
Warm Up w/ bar weight 3 x 10
. 135 lbs 5 x 3
. 145 lbs 3 x 3
Hip Adductor
. 80 lbs x 20
. 70 lbs x 20
. 60 lbs x 20
Hip Abductor
. 80 lbs x 20
. 70 lbs x 20
. 60 lbs x 20
Leg Press (1 Leg)
. 100 lbs 3 x 15 (plus sled weight)
Leg Press Calf Raises
. 100 lbs 3 x 25 (plus sled weight)
Deadlift (speed) Sumo style (add belt)
. 135 lbs 3 x 8
Leg Curls (2 Legs)
. 80 lbs 3 x 12
Leg Extensions (2 Legs)
. 110 lbs 3 x 12
*Performed super-sets for Abductor/Adductor, Press/Raises, and Curls/Extensions.
Followed the same squat pattern as last week, but added weight when dropping reps.
Deadlifts were strong tonight, and surprisingly easier than anticipated. Recent use of banded deadlifts, and strengthened hips through abductor/adductor work, have contributed to this. I'm also getting back to my former foot position on the sumo stance that had to be altered last August due to hip pain. Getting the toes at a wider angle has gotten my knees out of the way again, so I'm making better lifts, and without pain or soreness in the hips. Looking forward to heavy deadlifts again.
I really enjoyed my workout tonight, and the adrenaline rush that I thrive on. After a tough weekend with long hours at work, and afterwards sitting for hours in the hospital with a critically ill friend, I needed the push, the drive, and the power. I also needed the fellowship of the guys I train with... a terrific team!