Reply With QuoteI get severely detrained after meets so tempo squats for sets of 8 sound like hell. Could be 135 on the bar and I’d be gassed. It’ll come back man.
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you had an intense meet prep that took a lot out of you. im feeling it too man, not quite as springy as i was pre meet. feel better
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I get severely detrained after meets so tempo squats for sets of 8 sound like hell. Could be 135 on the bar and I’d be gassed. It’ll come back man.
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Originally Posted by Cole Gorton
Thanks guys - I'm slowly starting to to feel like myself again!
Warm up:
Cossack squats, Sissy squats, & split squats with bodyweight - 2 sets of 6-10 each
DB Split squats 30-8,8,8,
DB lunges 30-10,10,10,
DB single leg RDL's 30-10,10,10, Will bump these 3 DB exercises up every week. Starting light as always
Hanging leg raise holds - 20 seconds x 3 sets - started with my legs straight out for as long as I could, then bent my knees to make it easier. Will try to increase these every week
Super sets:
Calf raises - 155-15,15,
Sitting calf raises - 100-15,15, - Nice calf burn to finish the workout
It's nice to do quick workouts without knowing I have some heavy squats or deadlifts to do. This took less than an hour and was actually enjoyable. I'll probably get weaker doing this workout but whatever, I needed a break from heavy lifting.
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Sunday - Chess day
I'm doing a leg focussed block with only 1 bench day so figured I shpuld add another bench day to the program. My own programming here:
Wide grip bench - maximum wide comp grip - index on the rings - Been watching this French powerlifter (Pana) on Utube. He's convincing me to go max grip wide
245-5,5,5, Easy, good starting weight with lots of upward progression.
Overhead press - Haven't done these in a long time
155-5,5,5, - Again, good starting weight with lots of room to go up
DB flies - 40-10,10,10,
lying DB pullovers - 65-10,10,10,
Cable row to belly - 205-10,10,10,
DB curls-35-12,12,12
As I was sitting on my bench relaxed with my shirt removed today, I noticed in the mirror how big my gut was. Alot bigger than I imagined in my mind to be, especially after losing 10 pounds over the last few weeks. It doesn't look bad standing up but really noticable sitting down.
Another focus over the next few months will be to lose body fat. I'm gonna go push the prowler tonight.
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Leg day
Warm up - Did cossack squats, sissy squats, and bulgarian split squats for 2 sets each, all body weight
High bar tempo squat (3 seconds down) with 1 second pause at bottom then explode up
287-5,5,5, bumped up 22lbs from last week. I don't exactly explode up but pushed it up as fast as I could. Had a few reps in the tank.
Hack squat - Thought I'd try these again. Knees were a bit cranky the 1st set, felt better the 2nd set, and no issues with the 3rd set as I found a good foot position that didn't bother my knees (a somewhat wide stance similar to my squat stance).
Sled-8,8,8, - Will slowly bump these up over the next 5 weeks.
Spanish squats BW-10,10, These are supposed to be 15-20 reps but I ran out of gas again on these. Still doubled last week's output so that's a win.
Calf raises 155-12,12,12 super setted with
Planks - 30s,30s,30s
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Arm/Back day
Warm up - Close grip dead hangs for 30 seconds - 3 sets
Pull ups (supinated) BW-6,6,6, added 1 rep/set from last week
Wide grip cable row - 255-12,12,12, + 20lbs from last week
Super sets:
Straight arm cable pullovers - 100-8,8,8, + 20 lbs from last week
Hanging leg raises (straight legs) - 15,15,15,
DB shrugs - 85's-15,15,15, + 10lbs from last week
BB Curls - 80-10,10,10, 3 second eccentric - used EZ curl bar - minus 10 lbs from last week - Did these as strict as I could. Arms are pumped!
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