▼ 1. 6/21/09 - Sun - CARDIO/FLEXIBILITY
Time: 1:00. Feeling beat up. Just a light cardio day.
• Cardio - bike 30 mins
▼ Flexibility
• Soleus on leg press
• Adductor magnus on leg press
This is a great squat-specific stretch for the adductor muscle that gets sore. I just use the leg press with no weight and let it sink with no resistance from me. Hurts like a bitch, but it hits the adductor magnus really well.
• Hamstrings w/ bar (straight back and 'touching toes')
• Seated groin
• Hip flexors
▼ 2. 6/20/09 - Sat - OFF (FLEXIBILITY)
Feeling really destroyed from jumping into this cycle in week 3. Took a day off to chill with Dee and heal up.
• Flexibility - hamstrings, adductor magnus, groin, hip flexors
Dee helped me stretch!
▼ 3. 6/19/09 - Fri - SHEIKO #3
Weight: ??. Time 2:30.
Today was difficult, but manageable. I think I've figured out how to bench without my arch hurting the lower back. And I figured out some good things on my squat.
• Bench 155x4 (50), 185x4 (60), 215x3x2 (70), 240x3x3 (80)
• Squat warm up: 135x5x4, bodyweight lunges x 15 x 4, 225x5 (50), 275x5
(60), 315x5 (70), 335x4x4 (75), cooldown: 135x5x4, bodyweight lunges
x 15 x 4
After getting super sore adductors from Monday, I decided to try some things to correct this for good. First, I noticed that lunges hit the main muscle (adductor magnus) that gets sore. So I did lots of these to warm up and cool down. I also made some form changes primarily for my right knee, but these could definitely have helped the adductor as well.
For my knee, I tried pointing my toes slightly more forward. This also makes depth harder to hit, so I get a better bounce out the hole. I also focused on sitting on my heels with the weight straining on the outside of the foot. This felt noticeably different, and I couldn't keep this form on every rep, but I felt better overall so I will keep it up.
• Bench 165x5 (55), 195x6x2 (65), 215x4x5 (70)
• A: Dumbell bench 55x10x5
• A: Good morning 135x5x5
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