Wednesday, July 20, 2011

Training - Squats and Deads

Bodyweight - 252

Warm up - hip and ass, good girl, bad girl, calf press - 2 sets of each

Pause Squats -
135 x 10
225 x 5
315 x 3
365 x 3
405 x 3

Block Deads (a few inches below the knees) -
315 x 3
405 x 3
500 x 3
585 x 3

Deadlifts - 315 x 3,3,3

Low Back Machine - stack x 6
Decline Sit ups - 2x20

Notes - Nice opening session.  Felt like shit when I got to the gym but great after warm ups.  The 585 triple on block pulls was nice and smooth.  No effort.  Just like I want it.

7 comments:

  1. How is your ROM on the good/bad girl machines? I just started doing them again and I can force a decent starting position on the good girl but the bad girl I can only go out so far which isn't far at all.

    -Andy

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  2. My ROM is fine. Sounds like you discovered a problem. Take care of it.

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  3. I'm positive you've commented on this before, but I can't find it now. How long is your pause in the pause squat? I sit in the hole for a 3-count.

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  4. BTW Andy, do you mean you can't that far out because of the machine or because of a physical issue?

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  5. Physical because I have not done them in a few years. I'm trying to stretch that position more on off days. I looked at 2 videos online, 1 guy had legs in 90 degree angle and a girl was about 110.

    -Andy

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  6. Then that machine should help you out in that regard. Good luck.

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