Training - Lower Body
Back Squat 45lbs x15, 65lbs x10, 95lbs x5, 115lbs x3, 135lbs x3, 135lbs x3, 135lbs x3, 155lbs x3, 185lbs x3, 185lbs x3, 184lbs x3 (rest as needed)
Stiff-legged Deadlift 45lbs x15, 95lbs x10, 135lbs x10, x10, x10, x10 (60s rest)
Barbell Lunge 45lbs x8 (each leg), x8, x8, x8 (60s rest)
Farmer's Carry 25lb bumper plates 180' (~2 minutes), 60s rest, 120' (~1 minute)
Turkish Get up x0 (tried 45lbs bar ... lost it halfway up)
Spread Eagle Sit-up x15
Reverse Crunch x8
Back Squats felt horribly weak today, never really got into the groove. I did an extended over warm up because I could feel it not working. 185lbs was slow and heavy.
Stiff leg deadlifts felt good and crisp, got a little forearm pump. Bumping weight up next week.
Barbell lunge was HARD. 8 reps right leg, 8 reps left leg, 60s rest, repeat. Oy. My right leg is significantly weaker then my left, though it may be more of a balance issue then a strength issue. I'll move up to 65lbs next week, goal is 6x8-12.
Farmer's Carry was supposed to be with 45lbs bumpers, but I just couldn't grip them long enough. So I went with 25s. I'll pinch grip a 25 and a 10 next time. Still, got a sick forearm pump doing these...
Turkish get up I couldn't maintain 45lb barbell overhead. I'll start working with a 25lb kettlebell next.
It was about 90F out and 70% humidity today. I was exhausted and drenched in sweat by the end of this. Whole workout was about 45 minutes, and that was with a 5 minute water break after the Farmer's carries.
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