**** TRICEPS, PECS, & LOWER BACK STILL VERY SORE FROM ASSISTANCE WORKOUTS. THIS CERTAINLY LIMITED TODAY'S PERFORMANCE & MY SQUAT FORM WAS HORRIBLE (LEANING OVER, ETC) ****
Back Squat 4x2 (belted)
205 (@9), 215 (@9), 215 (@9), 220(@10)
Box Squat 4x4 (belted)
135 (@8), 135 (@8), 135 (@7), 135 (@7)
-> kept lighter in order to practice good form & keep torso upright.
High Bar Squats 2x8 (belted)
135 (@7), 135 (@8)
-> kept light to focus on form & keep upright.
Form Focus Squats 1x8 (no belt)
135 (@9)
Calf Raises (on the Pony Express Machine) 3x15
20 lbs, 20 lbs, 20 lbs
-> kept light for achilles
Rotary Torso Machine (Core) 3x16
70, 70, 70
Showing posts with label pony express machine calf raises. Show all posts
Showing posts with label pony express machine calf raises. Show all posts
Thursday, December 22, 2011
Saturday, December 17, 2011
Deadlift Assistance. Fri. 12/16/11.
**** (TOOK 5 DAYS OFF AFTER THE MEET) ****
Sumo Rack Pulls 4x4 (belted)
315 (@8), 345 (@9), 355 (@10), 335 (@9+)
-> (my calluses near the bases of my fingers were starting to kind of blister underneath so I had to drop the weight for the last set, I was very satisfied with 355x4 though when a month ago I only got 3 reps with that weight).
Stiff-Leg Deadlifts 4x5
205 (@8), 205 (@8), 205 (@8), 205 (@8)
-> (calluses still hurting from the heavy rack pulls so I did slightly lesser weight, probably could have done 225 for all sets but stayed lighter to save hands).
Good Mornings Off Pins 4x8
-> (using the 10th hold up from the floor on the squat rack at the local gym here)
-> (pins were just a little bit above my torso being parallel to the ground)
135 (@8), 135 (@8), 135 (@8), 135 (@8)
-> (my lower back was fried from the rack pulls & stiff-legs)
"Pony Express" Machine Calf Raises 4x10
-> (no weight on the first set & did the remaining sets with only 20 lbs)
-> stayed really light so as not to aggravate my achilles tendons, the goal is to slowly restrengthen calves without re-inflaming the old achilles strains)
(calves were a little tight)
Cable Abs 4x15
50, 60, 70, 70
Sumo Rack Pulls 4x4 (belted)
315 (@8), 345 (@9), 355 (@10), 335 (@9+)
-> (my calluses near the bases of my fingers were starting to kind of blister underneath so I had to drop the weight for the last set, I was very satisfied with 355x4 though when a month ago I only got 3 reps with that weight).
Stiff-Leg Deadlifts 4x5
205 (@8), 205 (@8), 205 (@8), 205 (@8)
-> (calluses still hurting from the heavy rack pulls so I did slightly lesser weight, probably could have done 225 for all sets but stayed lighter to save hands).
Good Mornings Off Pins 4x8
-> (using the 10th hold up from the floor on the squat rack at the local gym here)
-> (pins were just a little bit above my torso being parallel to the ground)
135 (@8), 135 (@8), 135 (@8), 135 (@8)
-> (my lower back was fried from the rack pulls & stiff-legs)
"Pony Express" Machine Calf Raises 4x10
-> (no weight on the first set & did the remaining sets with only 20 lbs)
-> stayed really light so as not to aggravate my achilles tendons, the goal is to slowly restrengthen calves without re-inflaming the old achilles strains)
(calves were a little tight)
Cable Abs 4x15
50, 60, 70, 70
Subscribe to:
Posts (Atom)