[quote]punnyguy wrote:
Step-ups into lunge sounds like a great exercise. How exactly do you do them?
[/quote]
Step ups into a lunge is literally that. Lets say you step up with your right foot, you dont put your left foot onto the step, but step back down with it, once you bring your right foot down, instead of putting it down normal you reach it back into a back lunge. Bring the right foot back up to the step and repeat. Do all of your reps on one leg before switching unless you dont confuse easily with counting. Make sense? [/quote]
Makes sense, thanks BWG! Step ups and reverse (back) lunges are the two single-leg exercises I like to do and I never thought to combine them before -awesome idea.
[quote]punnyguy wrote:
Step-ups into lunge sounds like a great exercise. How exactly do you do them?
[/quote]
Step ups into a lunge is literally that. Lets say you step up with your right foot, you dont put your left foot onto the step, but step back down with it, once you bring your right foot down, instead of putting it down normal you reach it back into a back lunge. Bring the right foot back up to the step and repeat. Do all of your reps on one leg before switching unless you dont confuse easily with counting. Make sense? [/quote]
Makes sense, thanks BWG! Step ups and reverse (back) lunges are the two single-leg exercises I like to do and I never thought to combine them before -awesome idea. [/quote]
No problem! If you are feeling extra good that day add a hop once you step up. That’ll getcha!!
[quote]DixiesFinest wrote:
Any plans for the next meet?[/quote]
So I just found out the Strongman competition will be in December. Boo I will be in full swing for my Arnold training then so I will have to see what the events are and if it will mess up my program. I am slow to recover from events so I wont want to mess up my Arnold training.
[quote]Ct. Rockula wrote:
What kind of stuff are you looking to add to your leg work?
[/quote]
I will plan on adding lunges and step ups (seperated mostly not always a combo), single leg SLDL, reverse hypers, front squats, pistol squats, hip thrusters…etc I am always open to suggestions! :D[/quote]
Take a look at cable pullthroughs bridges and snatch grip reads…you already know about Gars. Some stuff for quads front squats Barbell Hack Squats and Leg Pressing.
Wider Stance Squats: 135x10 185x10 225 6x4 (I am still not a big fan of the wider squats…I am giving them some time to grow on me. I will see how they feel once I actually squat heavy. )
Good Mornings: 4x8 95lbs
Front Squats: 4x10 95, 115, 125, 125lb
Single Leg SLDL: 4x12 25lbs
This workout went pretty well. I would say it was around 80%. I am trying to save a good amount of energy for deadlifts on tueday so I am still tempering my weight and reps.
Yesterdays BENCH Workout August 25, 2012
(This was more of heavy upper back and heavy chest workout, I will put my focus on hamstrings for the deadlift workout Tuesday. Also, I normally bench on Sundays, but switching it to Saturdays will give my back time to recover by Tuesday)
Wipe Grip Pullups: 6x4
Bench Press: 4x6 95,115,125,135
DB Row: 4x8 50,55,60,65
DB Press: 3x8 35,40,45
Lat Pulldowns 4x12 80lbs superset with
Pushups 4x12
This was a pretty awesome workout! I am sore as hell already hahahaha! I would say my effort was about 95-100% on the last two sets of pullups and definitely the last set of bench press. The rest was about 80% and I am feeling good today. Sore, but good
[quote]BlackWidowGirl wrote:
Yesterdays BENCH Workout August 25, 2012
(This was more of heavy upper back and heavy chest workout, I will put my focus on hamstrings for the deadlift workout Tuesday. Also, I normally bench on Sundays, but switching it to Saturdays will give my back time to recover by Tuesday)
Wipe Grip Pullups: 6x4
Bench Press: 4x6 95,115,125,135
DB Row: 4x8 50,55,60,65
DB Press: 3x8 35,40,45
Lat Pulldowns 4x12 80lbs superset with
Pushups 4x12
This was a pretty awesome workout! I am sore as hell already hahahaha! I would say my effort was about 95-100% on the last two sets of pullups and definitely the last set of bench press. The rest was about 80% and I am feeling good today. Sore, but good
[/quote]
[quote]BlackWidowGirl wrote:
Yesterdays BENCH Workout August 25, 2012
(This was more of heavy upper back and heavy chest workout, I will put my focus on hamstrings for the deadlift workout Tuesday. Also, I normally bench on Sundays, but switching it to Saturdays will give my back time to recover by Tuesday)
Wipe Grip Pullups: 6x4
Bench Press: 4x6 95,115,125,135
DB Row: 4x8 50,55,60,65
DB Press: 3x8 35,40,45
Lat Pulldowns 4x12 80lbs superset with
Pushups 4x12
This was a pretty awesome workout! I am sore as hell already hahahaha! I would say my effort was about 95-100% on the last two sets of pullups and definitely the last set of bench press. The rest was about 80% and I am feeling good today. Sore, but good
[/quote]
Sore is good for you.[/quote]
Oh man is it! I had a pretty good shoulder workout…testing it out after benching yesterday. It was tough but it went pretty well.
Standing Military Press 75,85, then 4sets of 95lb x4
Seated DB Press: 25x8, 30x8 then 3sets of 35x8
Lateral Raises 3x15
superset with Facepulls 3x15
Then I stretched and foam rolled like crazy. I havent had a good stretch in a while so I took a good amount of time with it today. Mainitaining my flexibility is a high priority to me.
I will be in full swing for my Arnold training then so I will have to see what the events are and if it will mess up my program. I am slow to recover from events so I wont want to mess up my Arnold training.