Wednesday, July 4, 2012

Training - Heavy Legs

bodyweight - 238

leg ext - warm up - 4x20

High Bar Oly Style Squats -
135x10,5
225x5,5
315x4
365x3
405x2
455x3,3,3

Hack Squats - 315x8,8,8
Calf Raises - stack x 18
Good Girl Machine - stack x 13

Notes - So, no quad pain today with 455.  I kept "feeling" for it, but I think it's gone.  However, the area that was injured is weak.  I can tell.  It feels like the muscles in there aren't firing correctly, so I will not be going above 455 in squats for a while.  Yes, I feel like a complete pussy because this is a weight I've smoked for 12+ before.  So to be doing triples with it feels like I've been kicked in the nuts, but I need to be smart about  this and not push it.

If you bought SLL, then you will know, there is a healing process in rehab, then a strengthening process.  I am pretty sure I am healed, however I am many weeks out from being back to 100% in the strengthening process.  I'd love to hit 455x20 before I get started with meet prep.  That'd set me up for a nice meet prep run.  660 beltless mother fuckers.  Sounds nice.

I hope everyone is enjoying their 4th of July.

9 comments:

  1. how often do you switch between high and low bar? even though it's lower reps than youre used to, it's still pretty fucking impressive..

    heal up man.

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    1. I'm going to high bar for a few months while the leg heals up. I use both pretty often. High bar for most of my pause squats.

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    2. nice. those 455 5 sec pause squats were ridiculous..

      i'll be there one day.

      happy 4th

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  2. Paul would you recommend just running the new big-15 year round for someone who's main goal is bodybuilding/size gains? Or would you alternate it with strong-15 at some point anyway for a change of pace?

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    Replies
    1. Remember that both can compliment each other.

      Build your muscular base, then when you stagnate for a while, go over to the strong-15 for a cycle or two. AFter that, go back to the big-15. They both help each other.

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  3. I bought your latest book and love the philosophy's in it. I am current training mma and plan on running ur Minimulastic powerlifting 2 day split with your week 1 bench and week 2 squat pergression. Maxes will be kept below realistic to help reduce d.o.m.s . With conditioning and skill work being a priority. Also I am a law enforcement officer and wish more men had your thoughts on how they should live there life. My job would be easier, all beat it more boring

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    Replies
    1. Thanks man. And that's one of my fave splits.

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  4. Glad to see your plan is still working Paul. Out of curiosity, do you do your hacks on a machine or with a barbell?

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    Replies
    1. Machine. I don't think I'll even be going to 455 after today. Leg is very sore.

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