Worked out at Arcadia. The power rack was in use by this guy doing presses who told me I was acting like a woman because I he knew I wanted the rack and then he squatted 405 x 4 to depth and told me he competed in weightlifting at the 1984 olympics for Portugal... but anyway as a result I had to use the shitty open rack with built in safeties which barely allowed me to hit depth.
Squat
315 x 10 @ 9 (60 pound PR)
decided to do one high rep set to save time, begin a new cycle and see what I could do. My hamstrings and quads were all like wtf? after this set due to biking and high rep squat.
Pause Squat
315 x 3 x 2
Plyos
Abductors and Adductors
also biked 12 miles to work and back
Showing posts with label abductors. Show all posts
Showing posts with label abductors. Show all posts
Monday, August 8, 2011
Tuesday, July 19, 2011
Luke 7-18-11 squat 3x3
Squat
355 x 3 @ 9-
375 x 3 @ 9+
390 x 3 @ 10+ (5 pound PR) last rep was really slow
Note: I have been doing squats facing the mirror so I can see my depth which has generally been good. Also I have no spotter and instead rely on the pins, although I have not failed yet.
Pause Squat with 3 second self imposed count
345 x 3 @ 10 (10 pound PR) first 2 reps were quick counts
Leg Press
8 plates x 10
10 plates x 10 x 2
Abductors and Adductors
Bosu Ball Transversus
Thursday, May 21, 2009
Leggs
Low-pin Zerchers:
Dropped these so I was about at parallel with a wide stance. This is about 4" below where I would set up for a sumo.
275 x 7
315 x 7
365 x 1
315 x 5, 4 sets
365 was much harder than I expected. Things felt much easier at the end, so perhaps it was just getting used to the positioning.
Speed pulls:
155 x 3,
205 x 3
245 x 3, 5 sets
Kept it light for recovery
Good Mornings:
135 x 10
225 x 6
Right hamstring has been bothering me for a week, but got really aggravated on these, so I stopped. The good news is that the lower back feels fine.
Did a quick circuit of free-motion calf extensions, adductors and abductors for groin stretching.
Finished with band-resisted GHR abs + ball toss.
Dropped these so I was about at parallel with a wide stance. This is about 4" below where I would set up for a sumo.
275 x 7
315 x 7
365 x 1
315 x 5, 4 sets
365 was much harder than I expected. Things felt much easier at the end, so perhaps it was just getting used to the positioning.
Speed pulls:
155 x 3,
205 x 3
245 x 3, 5 sets
Kept it light for recovery
Good Mornings:
135 x 10
225 x 6
Right hamstring has been bothering me for a week, but got really aggravated on these, so I stopped. The good news is that the lower back feels fine.
Did a quick circuit of free-motion calf extensions, adductors and abductors for groin stretching.
Finished with band-resisted GHR abs + ball toss.
Monday, April 13, 2009
Front Squatta
Lower back is feeling 100% strong at weight less that 135. I switched to front squat today to stay more upright while still getting in some actual squatting. I can tell the very bottom part isn't fully healed, but it feels good to squat. If I push out as hard as I can when squatting, the pain is minimal. I think this whole injury is probably due to core weakness, which I am actively working on correcting.
Front Squats:
135 x 10
185 x 10
225 x 8
285 x 8
Ab/Ad ducctors:
stack x failure, 3 sets
180 x failure on adductor.
Took nathans advices and did some stretching on these as well.
Front Squats:
The other guys were front squatting, so I jumped back in. MOAR LEGS
185 x 8
205 x 8
225 x 8
Standing cable abs:
These hurt a two weeks ago but felt find today so long as I pushed out. I did a full pause at the top and bottom to increase the contraction. Held the last rep until failure.
90 x failure, 2 sets
100 x failure, 3 sets
Front Squats:
135 x 10
185 x 10
225 x 8
285 x 8
Ab/Ad ducctors:
stack x failure, 3 sets
180 x failure on adductor.
Took nathans advices and did some stretching on these as well.
Front Squats:
The other guys were front squatting, so I jumped back in. MOAR LEGS
185 x 8
205 x 8
225 x 8
Standing cable abs:
These hurt a two weeks ago but felt find today so long as I pushed out. I did a full pause at the top and bottom to increase the contraction. Held the last rep until failure.
90 x failure, 2 sets
100 x failure, 3 sets
Thursday, April 2, 2009
I can has lunges?
Since the lower back is still recovering, all I can do is lunge. YESS.
Lunges:
185 x 16
225 x 12
275 x 12
295 x 12
315 x 10 (PR)
Feels so-so unracking it, but as long as I push really hard against my belt, there's no pain during the lift.
Calves:
stack x 60
stack x ... whatever, I did a lot of sets of calves.
Standing Hamstring:
100 x 15
120 x 15
150 x 10
150 x 12
Hip Adductors:
205 x 30
220 x 25
(rest)
280 x 30
Hyperextensions:
bw x 60 (right after hamstrings, died hard core)
bw x 100
Felt good to get some blood in the lower back.
Lunges:
185 x 16
225 x 12
275 x 12
295 x 12
315 x 10 (PR)
Feels so-so unracking it, but as long as I push really hard against my belt, there's no pain during the lift.
Calves:
stack x 60
stack x ... whatever, I did a lot of sets of calves.
Standing Hamstring:
100 x 15
120 x 15
150 x 10
150 x 12
Hip Adductors:
205 x 30
220 x 25
(rest)
280 x 30
Hyperextensions:
bw x 60 (right after hamstrings, died hard core)
bw x 100
Felt good to get some blood in the lower back.
Tuesday, September 30, 2008
Squatah!
Trained today raw. Raw meaning no belt. Brent filled me in and I guess there are some differences in opinion on what raw is. So, for this session by raw I mean no belt. This also goes for my last deadlift session, I didn't use a belt. Been training beltless bc Brent left and I usually just borrowed his. But I finally ordered my own along with a rage x bench shirt and a max dl suit.
Everything should be in within the next week I'm guessing.
Question: Is there much of a difference between a squat suit and a deadlift suit? and Am I allowed to squat in a deadlift suit and will this hinder my squat?
Anyway heres my training for today:
(Everything was beltless)
Back Squat: Normal (wide) stance
wu
275x5
295x5
315x3
325x1
After this set my hips were tight as balls.
Close stance Back squat: (less than shoulder width)
225x5
245x5
275x5
Reverse Hack Squat
3 plates x 5
4 plates x 5
5 plates x 5
I do these by getting on the hack squat machine backwards. Meaning I am facing the machine. Really hit my upper quads and hip flexors.
Stair jumps:
4sets x 9 jumps
At the gym there is a set of stairs consisting of 5 steps. For each set I jumped from the ground in a squat to a step. I jumped to the first, reset, then the second, reset, then to the third, and so on. Then back down again. On the forth set sat in the squat for 3 seconds then jumped.
Hip Abductors
3sets x 20 reps
Hips were good and tight. The end
Everything should be in within the next week I'm guessing.
Question: Is there much of a difference between a squat suit and a deadlift suit? and Am I allowed to squat in a deadlift suit and will this hinder my squat?
Anyway heres my training for today:
(Everything was beltless)
Back Squat: Normal (wide) stance
wu
275x5
295x5
315x3
325x1
After this set my hips were tight as balls.
Close stance Back squat: (less than shoulder width)
225x5
245x5
275x5
Reverse Hack Squat
3 plates x 5
4 plates x 5
5 plates x 5
I do these by getting on the hack squat machine backwards. Meaning I am facing the machine. Really hit my upper quads and hip flexors.
Stair jumps:
4sets x 9 jumps
At the gym there is a set of stairs consisting of 5 steps. For each set I jumped from the ground in a squat to a step. I jumped to the first, reset, then the second, reset, then to the third, and so on. Then back down again. On the forth set sat in the squat for 3 seconds then jumped.
Hip Abductors
3sets x 20 reps
Hips were good and tight. The end
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