July 10, 2012 – Lower Body Training

Rough day outside of training.

Dynamic Warm-ups

18" Safety Squat Bar Box Squats w/3 Mini Bands
No Bands
65x20
Add Bands (+40lbs)
65x5
Add Bands (+80lbs)
65x5
Add Bands (+120lbs)
65x2
95x2
125x2
155x2
185x2
215x2
245x2
275x2
305x2
335x2
365x2
395x2
425x2

Reverse Hyperextensions
90x5
180x5
270x21

Decline Situps
bwx50

36 Minutes of Stretching

Comments:  Knees felt a little achy warming up. Not used to doing that high of reps for the warm-up but it made my knees feel better. I tend to feel a slight pain in my left hip/lower back. I tend to get that when I’m warming up with the ssb. Put on a belt after 305lbs. Not sure what it is, hard to describe, but the weight feels easier/lighter when I really focus. Like going into a higher gear. Both reps were real grinders with 425lbs. I haven’t done reverse hypers in over a year but I had set weight in my head to try. Never tried them for reps higher than 12 so +20 was interesting. I knew it would be tough after about rep 14 to get 20 or more. Everything below the waist was just gassed by that point. Walked like drunk cat for a bit after that set. Haven’t felt reverse hypers in my legs like that before. I generally don’t do direct ab work and if I do, it is usually weighted for 15 reps at the most. For situps, I set up a decline bench and just did reps until it started to burn. Once I got to that point, I felt I was close to 50 and aimed for that as my goal. The last 10-12 reps were really tough, entire abdominal structure was cramping up hard. Took a while standing in front of a fan to feel fine enough to stretch. Quite exhausted from this workout.