Wednesday, August 31, 2011

Training - Legs

Last night - early evening cardio - 15, 40-yard sprints - neck, calf, ab work

Late evening - 40 minute steady state

Training tonight - Legs

Weight - 244

Hip and Ass Machine - 2 rounds @ 50 reps, Calf Press 2 sets, adductor machine 2 sets

Front Squats - 135 x 10,5  225 x 5,5  315 x 3,3  365x3, 385x1, 405x1

I am a terrible front squatter, so STFU

Leg Extensions - 5 sets up to 230 x 8
Adductor Machine - 4 sets up to 130 x 6
1 Legged Squats - 4 sets of 20 <-- fuck me running backwards

Notes - nice 80%er.  Legs were the most wobbly they have been in freakin years.  I could barely walk DOWN the steps.  I was worked.  I am a shit front squatter and I need to get my front squat into the 500 range.


  1. front squats hurt and bruise my deltoits, thus, fuck them

  2. Mine too. But I gotta get better at the shit I'm not better at.

  3. I started back up doing those one legged squats elevated. last time I did those, I stacked 4 25's on top of one another. holy shit, I did 5 sets of 10. one hell of a lift. all quads, ass and hams.


  4. I usually grab some db's for em but been just repping the bodyweight for sets of 20. I'll pay for it tomorrow.

  5. paul are you using clean grip? although tough at first, front squats with that grip are now my favourite exercise. and i used to LOVE back squatting!

  6. No I can't use a clean grip. It's more of a "curl "grip" but with my hands over the top of the bar. Maybe I'll get a video sometime. This is the only way I have been able to do fronts.

  7. Pretty unrelated question:

    Generally, how long is the pause when benching in a meet?
    From what I understand, it's up to the judge, but I'm not sure if there is a standard pause.

  8. You know it can vary by judge. Sometimes wildly.

    At one meet I had a woman head judge and I train with a LONG pause on the bench and she made me see Jesus cursing at me. It was FOREVER for the press command. At this past meet I felt it was just perfect. Long enough to show control and actually be a pause, but not so long that it felt like I was doing some isometric training.

  9. Paul,
    Since I've followed your blog, haven't seen you done fronts much.Kinda going along with your numerous articles/entries about hitting a movement bi weekly to stay recovered and keep it interesting, I found this over at elitefts. What are your thoughts on this? I feel like this goes along with some of your philosophy. Just found it interesting way to look at and set up weekly programming.

  10. This is not unlike how my LRB template looks but with a lot more detail. It will be up tomorrow more than likely.