Deadlift Assistance 3/24

Glute Thrusts
315 x 9
365 x 8
385 x 8

Lunges
185 x 5 per leg
205 x 5 per leg
225 x 5 per leg

Hyperextensions w/ Blue
3 sets of 30

Tabata Abs

Epic Box Squats with Kyle! Thursday, 6/3/10.

Box Squats 10x2
135
135
135
135
135
135
135
135
135
135
-> the box height was right at parallel. these doubles were not heavy doubles but more "medium" focusing on sitting back and squatting up quickly (explosive).

Good Mornings 5x5
95
95
95
95
95
-> I also kept these at "medium" to stay real explosive.

Barbell Glute Thrusts 3x3
225
225
225
-> very heavy. I'm real tired.

Back Extension Machine 4x6
305
305
305
305
-> did these with lifting up my butt to simulate the lockout on deadlifts.

Core Leg Raises with Dumbell
17.5 lbs x 5
17.5 x 4
17.5 x 4
Body weight x 15

Fast-Twitch Line Jumping
2 x 30 second intervals

Body weight Hyper Extensions
2x15

**** STRETCHING AFTERWARDS ****

Squat and Leg Machines, Lower Body, & Traps. Thursday, 5/20/10

**** BEFORE WORKOUT, I PUT ICYHOT ON BOTH ELBOWS ****

V-Squat (Plated) Machine 3x1
2 plates on each side x 1 rep (single)
2 plates + 10lbs on each side x 1 rep (single)
2 plates + 20lbs on each side x 1 rep (single)
-> all sets going all the way down and back up (no bounce off the bottom, if anything a slight pause)

Belted Squats 3x3
2 plates on chain x 3 reps
2 plates + 10lbs on chain x 3 reps
2 plates + 10lbs on chain x 3 reps

Barbell Glute Thrusts 4x5
185x5
225x5 -> P.R.!! (although I've never done these before haha).
225x5
225x5 (tough)

Hamstring (standing) Leg Curl Machine 4x8
60lbs x 8 for each leg
60lbs x 8 for each leg
60lbs x 8 for each leg
60lbs x 8 for each leg

Hyperextensions 3x20
20 reps bodyweight
20 reps bodyweight
20 reps bodyweight

Standing Calf Raises
140x8
140x8
140x8
-> starting with heels all the way down

Standing Calf Raise Machine SHRUGS 5x8
140x8
200x8
220x8 with 1 second pauses
240x8 with 1 second pauses
260x8 with 1 second pauses
-> NEW EXERCISE!! ELBOWLESS WAY TO WORK TRAPS!!

Banded Hyperextensions 3x10
-> all with 1 purple (singled) and looped around a 25lb plate to slightly increase tension
10 reps
10 reps
10 reps

Box Jumps 3x10
-> all onto tall box
10 reps
10 reps
10 reps

Incline Sit-UPs
-> all bodyweight with arms fully extended (to simulate holding weight)
15 reps slow
9 reps slow and controlled with negatives on the way down
7 reps slow and controlled with negatives on the way down

**** STRETCHED AFTER ****

--->>> ELBOWS FEEL OK!!!