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.

10 comments:

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

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

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  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.

    Greg

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  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.

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  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!

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  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.

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  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.

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  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.

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  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 http://asp.elitefts.net/qa/default.asp?qid=113670&tid= 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.

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

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