I guess it was more like a one legged squat than a reverse lunge. My front foot which was the leg being worked would stay stationary and i would step back with the other leg, really seemed to hammer the glutes and hams.
If there is any kind of good nutrition its good post-workout nutrition. I drink a mix of gatorade power and whey protein during my workout and after. I mix up 25 grams of protein and 60 grams carbs, drink half during, half after. Then i wait about 30 mins drink another shake like that and i will then commense to eat things like raisens, cereals, banana’s, and more a casein/whey mix protein. So i have pretty good post workout nutrition. I just have trouble taking in enough total calories, but i am starting to cut out the extra work right now and we’ll see how that works out.
Wednesday, March 2
3 board press-225x1,235xmiss
-235 didn’t get off board
chest supported t-bar row
-3x8-10 with 55lbs
incline db press- 40x12,12,10
rotators-cuban press, cable external rotations
Felt a lil out of it today so i didn’t push it to hard. 235 didn’t even move off the board, i think my weak point has moved from the top to the bottom. Because it seems like any movement i’ve been doing if i can get it off the bottom i can lock it out. So for now i’m gonna drop the 3RM work and go back to a regular speed day and try to focus on the front delts a lil more while still trying to push up the triceps.
Friday, March 4
DE box squat-155-12x2
-really trying to focus on form
goodmornings-115x5,135x5,155x5,4
stive leg curl-45x10,10,10
hammerstrength lat pulls
-70x10,90x10,110x10,130x8
reverse incline bench shrugs-40x10,10
abs and external rotators
I’m going to take a down week next week, this is my first 3 weeks back to westside since last summer and i’m getting back to pretty close to the same upper body strength levels i had then and my lower body strength is way higher.
I’m going to not do any rows or pulldowns on my dynamic effort bench day and focus more on my delts from all angles as they need some work and i’m going to add in lat work on the other 3 days of the week including both of my squat days. So that will actually give me more lat work, more delt work, and the same amount of everything else and my workouts will still be under an hour.
Monday, March 7
box squat- barx10, 95x8, 135x5
-155x5 for 4 or 5 sets
-185x5
-205x5
-225x5
external rotators, 2 sets
This week is my down week so i just wanted to try and work on my box squat form so i worked up to my speed weight did that for a few sets then worked up to a pretty easy set of 225.