First leg day in quite some time that didn’t include squats… it left me unable to walk down the steps, but i miss squatting already. Here’s how it went…
BB Shrugs:
135x10
225x10
315x10
405x10
500x10 - playweight… seemed very light compared to last time I tried 500
[quote]AquaCruzer wrote:
Man I’d die if I couldn’t squat or DL. Still looks like you were able to get in a lot of good work sans squatting.[/quote]
Yeah tell me about it, its the first week and im already getting frustrated. Surprisingly my hip is fine on leg presses and lunges tho, i think its only when my knees come out (at an angle) that my hip goes to shit…
oh and the last 2 sets of 10 and 15 on the leg press were drop sets, soreness incoming…
Friday 9/23/1
Day 2
-Seated DB internal/external rotations (2 sets of 12 for each)
-Pull up retractions
-Posterior capsule stretch
-Foam rollin errywhere
One giant set of…
Leg Press (god damnit…)
490x10,10,10,10,10
Leg Raises (wendler style, none of that pussy shit)
BWx10,10,10,10,10
Seated Calf Raise (3-4 second reps)
145x10,10,10,10,10
-DB Prone Y’s (10lb x 12 x 3 sets)
-DB Scarecrows (7.5lb x 8 x 3 sets)
-Posterior capsule stretch (2 sets of 12)
The following was one of the worst workouts I’ve ever had…
Rack Pulls: (Couldn’t find a good spot to pull from)
Worked up to 405 for 3, which felt heavy?.. I pull that off the floor for more reps…
405x3
365x3
315x3,3,3
They felt like shit so I stopped
Decline Sit Ups:
5 sets of 3 with 25lb
Leg Press Calf Raises:
5 sets of 3 with 380lb
Disappointed… going to find a different lower body exercise rather than rack pulls cause they fucking sucked.
-Seated DB internal/external rotations (10lb x 12 x 2 sets)
-Pull up retractions (2 sets of 12)
-Shoulder dislocations/behind the neck presses (3 sets of 12)
-Static stretching of lower body
-Foam Rolling everything
-Shoulder dislocations
-5 min warmup on bike
BB Lunges: (per leg)
45x12
95x10
135x8
165x6
Did a few squats with just the bar - hip felt fine because it was warmed up well. Not sure how it would feel with weight on the bar.
Good Mornings:
45x10
95x10
135x10,10
Calf Raise on Leg press:
400x12,12,12 - slow controlled reps, burned so good
Wendler style leg raise:
Bwx10,10,10
Leg Extensions:
3 sets of 12 @ 170
Comments: Hate not squatting. Leg days seem pointless, even though I end up limping out of the weight room and am sore for the next 3 days. I want to move weight! Was almost tempted to start squatting again today, it’s been 4 weeks now. I should wait another 2-4 weeks though. Fighting the urge made me feel like an addict lol.
-Foam rollin’, Lower body stretching, Shoulder band stretches
-3 sets of vertical jumps and broad jumps
A. Back Squat
45x5
95x5
115x5
135x5
185x5
225x5
B. BB Lunges
45x8
95x8
115x8
135x8
C. Good Mornings
135x10,10,10
Comments: Squats felt good, I used a narrower stance and really controlled the weight. The warm up was probably a great thing to get everything loose and get the blood flowing. Hip feels fine even the next day.
wow, good lifting, your numbers went up fast. I’m kinda at the point where you were when you started out. 18 years old, squat at 135 bench at 135 etc. haha.
What’s your diet like ? I feel like I would need to eat like a bear to get stronger, because I’m burning a lot calories with basketball.
Unfortunately 5/3/1 would kill me in-season, I might start next year doing it in the off season though.
Keep up the good work !