Workout: (Fitness First)
(Squat)135x10,205x6,225x5,5,5 Good
(135#BoxSquat)15,12 BoxSquats - Great!
(LegPress)8Plates 4x10 Lotta work!
(SLDL)205x10,225x8,245x8,8 Weight bump - great!
(75#RollingShrugs)3x8
(45#SeatedCalves)2x20
(35#Crunch)25/+6,6,6,6
54mins
+13 w/u + 5 c/d = 72mins total
Squat was good again today, with some caveats. I skipped the 185# set and went right to 205, then 225. The gym was empty so I set up my phone and video taped two sets at 225. I need to watch them again, but what was apparent is that I'm bending over too much coming out of the hole. Still good work, but form needs some working on. I stripped of a disk and did 2 sets of box squats. The box squats felt great and I stayed much more upright. Some of this is because of the reduced weight, but some is because with box squats you really have to "sit back" on your heels. I'll keep doing these and also work on free squat form. The box squats with high reps took a ton of energy. (24mins)
Leg press was good, but a lot of work after a lot of squat work. Combo'd them with SLDL and bumped up the weight to 245#'s for last 2 sets. These felt good and workout could have been done here. This combo after squating kicks my ass. Spent! (19/43mins).
I combo'd rolling shrugs and 2 sets of seated calve raises. Calves were cramping up. I skipped leg curl/extension and did a quick myo-rep set of lying crunches with a 35# disk. I was done. Cooled down for 5 mins on the treadmill and then stretched hams/quads. My legs were shaking badly when stretching. Gonna feel this one in a day or two, but another very good lower WO. It just gets too long if I try to fit in leg ext/curl and the other compound heavy lifting is more important.
Nutrition:
I weighed 182.4 this morning. Met up with Joe for dinner at Sweetwater. Clean diet other than dinner, but kept that fairly clean with pork chops + steamed spinach.
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