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2Aug09 LowBar Squat 275lbs x 11 + 3 + 3 + 2 + 2 Myo-reps
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From : CoolColJ
Added: Aug 2, 2009
----------- Sunday 2nd August 2009 - Block 17 - Week 4 - Day 1 - Workout A Wasn't supposed to train today, this workout was meant for Tuesday, but I was itching to train/squat. So I headed to the gym. Fairly warm today as well, got back into some shorts. Spring is approaching Probably haven't fully recovered from the last workout 3 days ago, but I still made progress. Fairly abbreviated workout, just squats and jumps, and some each calf work. Not much energy left after cranking out 21 reps of squats in 3.5 mins! Body weight at gym - 204lbs Workout time - 1.5+ hours Workout rating - 4/5 ------------ General warm crap -------- Jumps did a few medium effort jumps, landing on a rubber mat to warm up. Hmm left knee didn't really hurt Did more of those jumps onto an 18 inch bench inbetween warmup sets of squats like last time, up to the 225lb squat warmup set 1 of each standing, 1 step, drop step into right-left plant Also did a few slow jog into right-left plant jumps landing onto a rubber mat. And a few fairly hard standing vertical jumps landing onto the floor. Didn't notice any major pain in left knee! Seems my left knee is improving - knock on wood.... --------- Low Bar full squats - Shoulder width stance - Oly shoes - no Belt warmups - bar x8, 95lbs x5, 135x4, 185x3, 225x3, 255x3, 285x1 "+" = 30-40secs rest 1) 275lbs x 11 (+2 reps)(hard strain on last rep) + 3 + 3 + 2 + 2 11th rep was fairly hard, had a 1 gut busting rep in the tank. Warmup sets did feel stronger compared to before. Up the load to 285lbs next time. I'll revist 275lbs when I hit 315x11+3+3+2+2. My goal of 275x15 and a 455lb 1RM should be cake by then. ----- Bulgarian Split squat - BW x 12 just trying these out, big VMO pump! Back supported leg raise - Knees bent BWx8 Standing calf raise machine - slight pause top and bottom - in Nike Free 5.0 Trainer BWx8, 4 plates x 8, 8P x5 Single leg calfraise - BW x 12 Good morning stretched ISO hold - Bar x 1 min ouchies, made erectors too pumped, will go back to the wooden staff. Bar is too heavy!
Category : Sports
Added: Aug 2, 2009
----------- Sunday 2nd August 2009 - Block 17 - Week 4 - Day 1 - Workout A Wasn't supposed to train today, this workout was meant for Tuesday, but I was itching to train/squat. So I headed to the gym. Fairly warm today as well, got back into some shorts. Spring is approaching Probably haven't fully recovered from the last workout 3 days ago, but I still made progress. Fairly abbreviated workout, just squats and jumps, and some each calf work. Not much energy left after cranking out 21 reps of squats in 3.5 mins! Body weight at gym - 204lbs Workout time - 1.5+ hours Workout rating - 4/5 ------------ General warm crap -------- Jumps did a few medium effort jumps, landing on a rubber mat to warm up. Hmm left knee didn't really hurt Did more of those jumps onto an 18 inch bench inbetween warmup sets of squats like last time, up to the 225lb squat warmup set 1 of each standing, 1 step, drop step into right-left plant Also did a few slow jog into right-left plant jumps landing onto a rubber mat. And a few fairly hard standing vertical jumps landing onto the floor. Didn't notice any major pain in left knee! Seems my left knee is improving - knock on wood.... --------- Low Bar full squats - Shoulder width stance - Oly shoes - no Belt warmups - bar x8, 95lbs x5, 135x4, 185x3, 225x3, 255x3, 285x1 "+" = 30-40secs rest 1) 275lbs x 11 (+2 reps)(hard strain on last rep) + 3 + 3 + 2 + 2 11th rep was fairly hard, had a 1 gut busting rep in the tank. Warmup sets did feel stronger compared to before. Up the load to 285lbs next time. I'll revist 275lbs when I hit 315x11+3+3+2+2. My goal of 275x15 and a 455lb 1RM should be cake by then. ----- Bulgarian Split squat - BW x 12 just trying these out, big VMO pump! Back supported leg raise - Knees bent BWx8 Standing calf raise machine - slight pause top and bottom - in Nike Free 5.0 Trainer BWx8, 4 plates x 8, 8P x5 Single leg calfraise - BW x 12 Good morning stretched ISO hold - Bar x 1 min ouchies, made erectors too pumped, will go back to the wooden staff. Bar is too heavy!
Category : Sports
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