Friday - shoulders/calves
Seated calf press - 4 sets
Seated calf raises - 4 sets
Seated DB OHP - 4 sets
1 arm DB lateral - 4 sets
Prone rear DB lateral - 3 sets
Prone front DB raises - 7 sets
BB Shrugs - 3 sets
HS Shrugs - 3 sets
Seems like a shot ton but we kept rest relatively short and we’re done in 70 minutes.
OHP were done with 75’s and were 10/10/10/9. Very happy with that.
Saturday. Trained out of town. (Julie, I trained at the St. Cath Y).
Facility was really good compared to my ‘fancy’ gym. Not any HS but wasn’t training anything that needed HS. Wish I had been doing something like legs or back.
Instead it was the gun show.
Warmed up with Abs.
Leg Raises - 100 reps
Machine crunches - 4 sets
Spider Curls - 3 sets
Hammer Curls - 3 sets
Standing EZ Bar - 3 sets
Preacher Curls - 3 sets
CGBP - 4 sets (4 x 10 x 205)
Straight Bar Pushdown - 3 sets
Skulls - 3 sets
Overhead Rope - 7 sets
Happy with the CGBP.
[quote]ddot76 wrote:
Saturday. Trained out of town. (Julie, I trained at the St. Cath Y).
Facility was really good compared to my ‘fancy’ gym. Not any HS but wasn’t training anything that needed HS. Wish I had been doing something like legs or back.
Instead it was the gun show.
Warmed up with Abs.
Leg Raises - 100 reps
Machine crunches - 4 sets
Spider Curls - 3 sets
Hammer Curls - 3 sets
Standing EZ Bar - 3 sets
Preacher Curls - 3 sets
CGBP - 4 sets (4 x 10 x 205)
Straight Bar Pushdown - 3 sets
Skulls - 3 sets
Overhead Rope - 7 sets
Happy with the CGBP.[/quote]
Did you head over to the back? The club usually trains in the mornings. Would you know any of them?
[quote]ouroboro_s wrote:
[quote]ddot76 wrote:
Saturday. Trained out of town. (Julie, I trained at the St. Cath Y).
Facility was really good compared to my ‘fancy’ gym. Not any HS but wasn’t training anything that needed HS. Wish I had been doing something like legs or back.
Instead it was the gun show.
Warmed up with Abs.
Leg Raises - 100 reps
Machine crunches - 4 sets
Spider Curls - 3 sets
Hammer Curls - 3 sets
Standing EZ Bar - 3 sets
Preacher Curls - 3 sets
CGBP - 4 sets (4 x 10 x 205)
Straight Bar Pushdown - 3 sets
Skulls - 3 sets
Overhead Rope - 7 sets
Happy with the CGBP.[/quote]
Did you head over to the back? The club usually trains in the mornings. Would you know any of them?
[/quote]
I wasn’t there till late in the day. There were a couple young guys in the back squatting.
Supposed to do Hams in AM tmw and Quads in PM. Can’t make it in tmw morning so just hit hams tonight.
Lying leg curls (toes pointed) - 5 working sets
SLDL’s - 5 sets ( 4 x 12 x 295, 10 x 315)
Seated Leg Curls (toes flexed) - 3 sets w/ partials
We’ll see how tomorrow feels.
Wow. That’s a lot of sets in the last few posts. Nice work buddy. Hope the hamstrings are talking to ya today.
Monday Fun Day … Really?!?
So wasn’t really feeling the hams today … until I started squatting… w.t.f?!?
Extensions to pre-exhaust - 4 sets
Skwats - 10 x 275, (no wraps) 2 x 8 x 325 , (wraps) 10 x 325, 8 x 335** could’ve done more but my conditioning BLOWS right now
Hacks - 4 sets (10 @ 4pps)
Leg Press - 7 sets x 10 x 9pps
BB Walking Lunges - 3 sets
Single Leg Extensions to finish - 3 sets??
Don’t really remember how many sets I did to finish.
Legs will definitely be sore again. I’m really feeling this session in the VMO which is not the norm for me.
[quote]ddot76 wrote:
Monday Fun Day … Really?!?
So wasn’t really feeling the hams today … until I started squatting… w.t.f?!?
Extensions to pre-exhaust - 4 sets
Skwats - 10 x 275, (no wraps) 2 x 8 x 325 , (wraps) 10 x 325, 8 x 335** could’ve done more but my conditioning BLOWS right now
Hacks - 4 sets (10 @ 4pps)
Leg Press - 7 sets x 10 x 9pps
BB Walking Lunges - 3 sets
Single Leg Extensions to finish - 3 sets??
Don’t really remember how many sets I did to finish.
Legs will definitely be sore again. I’m really feeling this session in the VMO which is not the norm for me.
[/quote]
10x275. I guess your conditioning sucks. Loser.
Seriously that’s a crap ton of volume.
[quote]ouroboro_s wrote:
10x275. I guess your conditioning sucks. Loser.
[/quote]
This made me laugh. Loser.
.
Tuesday - Chest/Calves
Modified Donkey - 5 sets
Seated Calf - 4 sets
Incline DB’s - 4 sets - 95lb’rs @ 8 reps
SM Bench - 4 sets - 205 x 10
Cable Flyes - 3 sets
HS Seated - 7 sets
Done.
Nice work you loser.
Always impressive volume
There is a large bb type guy who does stiff legged deads in the smith all the time
Thats nice squatting homie…
Thanks Kev and Joe.
Kev, I’d prefer not to but you deal with what’s available when it’s stupid busy.
Question for you SKWAT enthusiasts:
Given my goals are physique based, and I am really trying to make my legs a strong point (aestethically), you can see that I have a quad based session. One of the guys I “consult” with suggested cutting my squats a little shorter (i.e. high) since I squat more like a PL’r than a BB’r.
I am thinking I’d rather not get into that practice and thought about doing reverse band squats since the strength curve is significantly higher as I get more upright. So instead of doing 4 sets of 8 @ 325, maybe I bang out 4 sets of 8 @ 365 w/ bands.
Thoughts? Am I missing something? Are there other techniques people can think of?
PS: It was also suggested to use knee wraps as sort of a technique of ‘tourniquet training’ thus why I have been trying to incorporate them into my squat sessions.
how about 1 1/4 squats?
[quote]cholulalula wrote:
how about 1 1/4 squats? [/quote]
Did you not read the posts above where I said my conditioning sucked?
You’re a sick, sick woman.
I like you.
There’s a young kid named eBomb who’s log I checked out once in passing. He has sick legs. Offhand I can’t remember if he squats or not, I do know he deadlifts 600+. Kid’s only 21, but seems to be totally on top of things. If I wanted great legs (natural) in my next life, I’d do what he does.
Good on you for not using bodybuilder as a “reason” to switch to 'da HammerZ for the MMC…
[quote]ddot76 wrote:
Question for you SKWAT enthusiasts:
Given my goals are physique based, and I am really trying to make my legs a strong point (aestethically), you can see that I have a quad based session. One of the guys I “consult” with suggested cutting my squats a little shorter (i.e. high) since I squat more like a PL’r than a BB’r.
Thoughts? Am I missing something? Are there other techniques people can think of?
PS: It was also suggested to use knee wraps as sort of a technique of ‘tourniquet training’ thus why I have been trying to incorporate them into my squat sessions.[/quote]
Try it (cutting them shorter) for a month and assess. It’ll put more focus on your quads, take your lower back out of it somewhat, and your already running a ham/glute session, so I don’t see the problem at all. In my programming, John has me cut them short quite often. Other times, I take them as deep as possible. Why you worried about depth? You can hit it no problem.
+1 about ebomb. He’s got stellar legs and is definitely doing something right. Why not try front squats for your quads?
james
Thanks everyone.
I did check out ebomb’s log. He does back squat and uses the leg press. I see a lot of Meadow’s stuff in his programming. Damn that Mountain Dog!
I may see what cutting them short feels like, probably do some 1-1/4’s and may throw bands back on the leg press every other session. I definitely feel way more Quad DOMS, especially in the VMO with this new programming.
James, my issue with Front’s is I’ve always had a hard time not choking myself on them when done for reps and I need to stay in the 8-10 rep range for my goals. Although, who knows, I may just give them a go.