Sunday 18th August - 18/8/02 - Legs and Abs
Sleep was crappy, sister came over with baby, and I all heard was blah blah thoughout the night ...
Well it seems like I'm not overtrained - because today's workout felt pretty good. Lower back, hamstrings and glutes were aching from the Bent over rows though...I really do need to switch to Incline bench supprted dumbell rows!
Well bad thing was the workout length today - 2hours!! I tried a lot of exercises, but in all I'm happy with how it went. Don't feel wasted either. But man is my lower back, glutes and hammies gonna have some major DOMS tommorrow!
Workout time - 2 hours
Basic light weights and dynamic stretches. I did some light bar Hang Cleans, Hang Snatches
I did the usual pyramid up in poundages in my OL.
didn't rest as much 1.5 to 2 mins
Hang Snatch 3x3 65lbs, 75lbs, 80lbs
Power Snatch 3x3 95lbs, 2 sets of 105lbs
Hang clean 3x3 115lbs, 135lbs for 2 sets
Power Clean 3x3 135lbs, 155lbs for 2sets
Clean pull to sternum 2x3 205lbs
High Bar Full Back Squats
5 warm up sets - BARx10, 95x8, 135x6, 185x5, 205x3
Well I did Squats with my new form today, More knee bend
and it feels really good, much more solid and stable feeling than my old Hip back method. Much more Quad simulation now
and less lower back and hip stress.
I spent more time warming up - felt good!
1x4 230lbs Tempo 3121, 3 mins rest
1x4 230lbs Tempo 20X1
Full Front Squat - Olympic Grip
1x5 190lbs Tempo 3120
Felt good and grunted on last rep - almost failed
Damn someone waiting so only did 1 set.
No matter my quads are way more fatigued now with the new back squat form.
Snatch Deadlift on podium
Trying out this exercise for teh first time
Used the lowest setting on the supports so my stance was exactly like a Full squat - butt about 4-6 inches off the podium
I keep the bar real close, scrapping the body, and I exploded onto my toes and shrugged the bar. Almost like a Snatch Pull
Should help beef up my calves and traps too.
1x5 135lbs Tempo 41X1 1 min rest
Huge pump in my quads, hammies and lower back!
Glute Ham Raise on the Floor
2x6 Bodyweight tempo 30X0 1 mins rest
Rounded back Romanian Deadlifts
2x6 150lbs tempo 31X1 1 mins rest
Well I did with a roudned back without noticing for a sec, and wondered why I could touch the podium supports...
Hanging Leg raise curlups
2x8 Bodyweight 2011 1 mins rest
Single Leg Dumbell Calf Raise
3x8 6kg Tempo 32X2 1 mins rest
2x7 Bodyweight Tempo 2222
Just to unload the spine and flush blood into lower back
Last edited by Blitzforce; 08-18-2002 at 04:09 PM.