MG's Quest to the Platform in 2014

Training Training Logs
21

Monday 10/7/13 Squats

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20

Squats
45x5, 2 sets
135x5
185x5
225x5
275x3 added belt
295x3
225x5, 3 sets

Close-Stance SSB Pause Squats
140x5
160x5
3 sec pauses in hole

Reverse Hypers
70x12
120x12
170x12
1-Legged Kneeling Leg Curls
50x12
70x12
90x12
each leg

Adducter/Abducter Machine
110x20
120x20
In & Out

Seated Calf Raises
80x3x20(2 legged)
40x3x20(1 legged)

Abs: 100 reps

(That was it. I was able to squat tonight with minimal to tolerable pain. This is the first squat workout I have been able to do in awhile, so the prehab/rehab work I’ve been doing must be working. Leg strength is down right now, but as long as I’m able to lift with little to no pain in my hip it should come back quickly.)

22

Monday 10/14/13 SQ/DL

Squats
45x5, 3 sets
135x5
185x5
225x5
245x5
275x5 added belt
295x3 Hips started hurting here so I stopped

Deficit Deadlifts(standing on a 4in block)
135x3
225x3
315x3
365x3 added belt
405x1 HEAVY for a 4in deficit lol

Glute-Ham Raises
BWx10
BWx10
BWx10
1-Legged Leg Press(plates on each side)
1PLx15
2PLx15
3PLx10
4-Way Hip Machine
70x2x20(all 4 sides)

1-Legged Hammer Calf Presses
180x4x20
each leg

Abs

(That was it. Hips felt good on squats until I got to the 295 set. Got to go lighter and give it a little more time. If anything maybe my deads will make progress from having to squat lighter lol.)