Haven’t done any leg work in a while. I’m expecting DOMs tomorrow.
Also, weight is down to 195 (-8lbs) over the last few weeks. Getting geared up for my Speedo.
Leg curls
ramp up for 4 sets x 15.
triple drop on 4th set
Box squats…such a newb at these so I was pretty cautious in my increments. Don’t know if I’m really doing them right. Any box squatters please feel free to chime in.
135 x 5
155 x 5
185 x 5
225 x 5
245 x 5
265 x 5
275 x 5
GM
135 x 5…stopped since my right shoulder was a bit angry after squats. Switched to RDLs.
RDL
135 x 8
185 x 8
225 x 8
Walking lunges in the backyard
3 rounds
External shoulder rotations with DB
2 x 15 each side
[quote]Mascherano wrote:
Don’t underestimate the kind of damage 130lbs can do. HIYA! I’ll wreck you old man.
JK. I’d never attack without reason
Glad the back is better![/quote]
I’m quite sure you would be a formidable opponent. You’ll have to catch me first! I know you have some speed but I think I can outrun you and your pink cane. Well, maybe.
I’ll have everything crossed that should be, and a few things that shouldn’t, that your surgeon consultation goes well tomorrow.
So about the box squats. I always think about doing them. But rarely do. I think they definitely teach you to sit back, which you already do quite well, Git. And if you do a full stop at the bottom and have to initiate the squat from the hole, they are damn, damn hard.
[quote]kpsnap wrote:
So about the box squats. I always think about doing them. But rarely do. I think they definitely teach you to sit back, which you already do quite well, Git. And if you do a full stop at the bottom and have to initiate the squat from the hole, they are damn, damn hard.[/quote]
I was doing some reading and apparently my shins are supposed to be vertical or even negative. That’s going to take some practice so I can do that without dumping the weight.
You’re right. That lack of stretch reflex at the bottom makes them friggin’ tough.
I know one thing…I’ve got some serious ass DOMS today.
[quote]giterdone wrote:
Getting geared up for my Speedo.
[/quote]
oh. and don’t think this went unnoticed.
POIDH![/quote]
Actually, Speedos in Canada are long, loose, baggy and high-waisted. Are they different in the US?
[/quote]
Don’t forget ‘fur-lined’. It is bloody cold up here! Especially in July.[/quote]
Yes…fur lined, of course. Goes without saying. With our igloos and all
Actually, with the way the jet stream is screwing with our weather on the East anything is possible.
I was doing some reading and apparently my shins are supposed to be vertical or even negative. That’s going to take some practice so I can do that without dumping the weight.
[/quote]
I’m pretty sure that this is a teaching point specifically for geared squatting that has ‘crossed over’ and wrongly become general squatting advice.
I just can’t see how you could get vertical, or negative as you put it, shins without falling backwards.
I was doing some reading and apparently my shins are supposed to be vertical or even negative. That’s going to take some practice so I can do that without dumping the weight.
[/quote]
I’m pretty sure that this is a teaching point specifically for geared squatting that has ‘crossed over’ and wrongly become general squatting advice.
I just can’t see how you could get vertical, or negative as you put it, shins without falling backwards.[/quote]
I’ve seen it mentioned by Westside guys (Simmons and Tate) but not specifically in reference to gear. What is does require, I believe, is a very wide stance, probably wider than I can get in my power rack.
I’m going to play around with it…with light weight and my safety bars at the ready.
I was doing some reading and apparently my shins are supposed to be vertical or even negative. That’s going to take some practice so I can do that without dumping the weight.
[/quote]
I’m pretty sure that this is a teaching point specifically for geared squatting that has ‘crossed over’ and wrongly become general squatting advice.
I just can’t see how you could get vertical, or negative as you put it, shins without falling backwards.[/quote]
It works fine raw if you are wide stance. No way for narrow or medium.
Standing calves
5 sets, long pause at bottom. It burns!
Bench was being used. I didn’t care that much so I used the seated HS Iso bench
ramped up to
115 per side x 5
then
115 per side x 5 x 3 reps. 1 minute rest periods. Last 2 sets were hard.
Chest-supported row
1 plate x 8
2 plates x 8
3 plates x 8,8
This confirmed that this movement is my most hated back exercise. Pretty effective but I hate the chest compression with heavy weights. T-bars or BB rows by a landslide.
You should give Dogg Crap calf raises a try. Come to think of it you might really respond to the whole Dogg Crap training style.[/quote]
Interesting you should say that. I did experiment with the DC approach a couple of years ago. I honestly forgot about it until you mentioned it just now. It was the approach that really got me focused on “beating the log book” and really pushing for progress. And the lower volume per session, high intensity approach appeals to me.
I probably didn’t eat enough but I added about 20 lean lbs (from a monstrous 165 to a hyoooge 185). There is a often a mix of machines in there for the rest pause stuff (safety mostly) which makes it tough for a home gym. Interesting thought though. Very interesting.
You should give Dogg Crap calf raises a try. Come to think of it you might really respond to the whole Dogg Crap training style.[/quote]
Interesting you should say that. I did experiment with the DC approach a couple of years ago. I honestly forgot about it until you mentioned it just now. It was the approach that really got me focused on “beating the log book” and really pushing for progress. And the lower volume per session, high intensity approach appeals to me.
I probably didn’t eat enough but I added about 20 lean lbs (from a monstrous 165 to a hyoooge 185). There is a often a mix of machines in there for the rest pause stuff (safety mostly) which makes it tough for a home gym. Interesting thought though. Very interesting.[/quote]
I was thinking that you are now the right size according to Dante to start doing DC and it is pretty adaptable.
You should give Dogg Crap calf raises a try. Come to think of it you might really respond to the whole Dogg Crap training style.[/quote]
Interesting you should say that. I did experiment with the DC approach a couple of years ago. I honestly forgot about it until you mentioned it just now. It was the approach that really got me focused on “beating the log book” and really pushing for progress. And the lower volume per session, high intensity approach appeals to me.
I probably didn’t eat enough but I added about 20 lean lbs (from a monstrous 165 to a hyoooge 185). There is a often a mix of machines in there for the rest pause stuff (safety mostly) which makes it tough for a home gym. Interesting thought though. Very interesting.[/quote]
I was thinking that you are now the right size according to Dante to start doing DC and it is pretty adaptable.[/quote]
Plus it does focus on heavy compound movements with a strength emphasis. I’ll have to noodle that around in my noggin’ for a bit.
[quote]giterdone wrote:
Getting geared up for my Speedo.
[/quote]
oh. and don’t think this went unnoticed.
POIDH![/quote]
Actually, Speedos in Canada are long, loose, baggy and high-waisted. Are they different in the US?
[/quote]
cough cough
I disagree
solid training and you do sit back beautifully during those box squats Git. Hope summer has reached your neck of the woods. we are getting some awesome summer temps round here.
