Instead of doing the normal Squat Deload week, I wanted to really burn up my legs, more than just squats.
Squats (shoulder width stance, for more quad focus)
Bar x 15
75 x 10
95 x 10
135 x 10
165 x 10
185 x 10
205 x 9 (Would have been 10 if I didn’t hit the safety catch at the bottom)
Romanian Deads
135 x 10
155 x 10
185 x 10/8
Front Squats
135 x 8/8/8/8
BB Reverse Lunge (Never tried these before…)
Bar x 10
70 x 8
95 x 6
Leg Xtsn
90 x 20/20
115 x 20
140 x 15
Leg Curl
70 x 15/15 That was all the hams could handle
BB Standing Calf Raise
135 x 15/15
185 x 15/15 (Legs buckled on last rep)
[quote]mom-in-MD wrote:
Cool vid…
How did your buns feel the day after doing those lunges?
Suckers always get me…love/hate them![/quote]
They still hurt TODAY! Actually, all of my legs are fried today, it’s lovely. Thanks for always pushing on those lunges MiM, they are an “ass kicker”!
Opted for a more “traditional” type workout, other than my 5/3/1 Bench deload one. Starting to think more about a bodybuilding type routine through the year, and then a few cycles of 5/3/1 again leading up to the meet next year. Why not, right?
Bench
Barx15
85x12
135x12
165x10
185x10
205x6
Incline Bench
135 x 3sets x 10reps
*Felt off, shoulder wasn’t into it, so took it easy
DB Flyes
25’s x 12/10/10
*Don’t usually do these, kept arms pretty straight, not bringing DB’s closer that a foot together at the top, ala Arnold)
Pushups
4sets x 15reps
BB Curls
65x15
85x12/10
Reverse BB Curls
65x10/12/10
Pinwheel Curls
30# x 10/10
40# x 10
Incline DB Curls
15# x 12
25# x 10
15# x 15
*Hadn’t done these in a while, the first set felt light, second was rough, do I dropped it down to the 15’s again for the 3rd set. I would have used 20’s, if I had them.
Chest is pretty sore today, bi’s aren’t. Guess I’ll try to hit them harder next time, as they tend to recover pretty quickly.
I’m doing this from memory, as I didn’t get to it last night when i had everything written down next to me.
Hams were still pretty sore from the other day, so I opted to try my hand at sumo deadlifts. Having only done these once before, for an assistance role, I wasn’t sure how it’s end up or how my form would be.
135x5x3sets
185x5x3sets
225x5x3sets
275x2
315x1x2 PR (Calling it that since I’ve never done it. Conventional 365, never sumo’d though)
Pendlay Rows
135x10x2
155x8
175x6
BB Shrugs
225x20
250x20
275x10
French Press/Bench Dip Superset
95x10/BWx20
95x10/BWx20
95x6/BWx10 (Ouch, ouch, ouch is all I said after that)
Bent over DB Laterals (since I realized I skipped them)
25x12/12/10
When you are pulling sumo, go down and grab the bar, push your butt back and squeeze your hamstrings, set it up, just like squat you gotta MOVE AT THE HIPS FIRST…the first movement needs to be to push your hips forward before pulling back. this tip helped my sumo deadlift get tons better.
[quote]DixiesFinest wrote:
When you are pulling sumo, go down and grab the bar, push your butt back and squeeze your hamstrings, set it up, just like squat you gotta MOVE AT THE HIPS FIRST…the first movement needs to be to push your hips forward before pulling back. this tip helped my sumo deadlift get tons better.[/quote]
That makes a lot of sense. Thanks for the tip, man. Next week I’ll work on that and see how much I can pull. Thanks again.
MiM-It was pretty hot in there actually, the air is crappy in that section of the house. Like lifting in a sauna
I want to sumo now, after that informative tutorial
Ugh, so many lovely variations of DLs.
That’s a good plan you got there in regards to 5/3/1 and bodybuilding. I’m feeling a bit torn between PL and BB as well.
You’re doing a PL meet next year?
Bar x some
65 x 6
95 x 6
115 x 6
135 x 3
155 x 2
175 x 1
*Figured I’d see if I could get 185, since I failed last time…
185…
Then tried a few clean and presses…haven’t dont these since high school, with little bumpers
135x5
155x5
175x1 *Had more, but just took it easy
Shoulder “triad” I picked up from a thread here. Basically a giant set comprised of side laterals, front raises, and overhead DB presses without dropping the weights
15# x 15reps each exercise for 2 sets. Holy hell this hurt bad. Bad!
loss muscles will be showing up in no time.
