February 20, 2013 – Lower Body Training

Lifting was a bit off with the three day weekend. I've made changes in that I'm doing just 4 days a week. Squat and deadlift day are combined. Still doing what I was doing for deadlifts just with 5/3/1 stuff for box squats. Still working on some things with the squats though. Events were posted (kind of) for the first Pro/Am this year. Couldn't have been better events for me. Unsure of the weights but planning for heavy obviously. Gearing my training towards that but still keeping in the events for the April show in NY.

Dynamic Warm-ups

Deadlifts
135x5
185x5
225x3
275x3
315x3
365x1
405x1
455x1
495x1
550x3
415x4
415x4
415x4
415x4
415x4
415x4
415x4
415x4

18" S-Cubed Bar Box Squats
132x3
182x3
232x3
282x1
332x1
387x5
437x3
487x3

Side Handle Car Deadlifts (short rests)
Carx1
Car+50x1
Car+90x1
Car+140x1
Car+140x1
Car+140x1
Car+140x1
Car+140x1
Car+140x1

Glute Ham Raises
bwx5
bw+25x10
bw+25x10
bw+25x10
bw+25x10

Spread Eagle Sit-ups
bw+25x8
bw+25x8
bw+25x8

Reverse Hyperextensions
50x20
50x20
50x20

32 Minutes of Stretching

Comments: I knew this was going to be a long workout as I had three stupid heavy lifts to do and they all took time to set up; not fluidly going from one to the other. Started off with the usual deadlifts. Did all warm-ups double overhand so happy with that coming back. Triple wasn't as easy as I would have liked but upon reflection, it is the easiest this kind of weight has felt in a long time. So progress for sure. Speed sets were easy but fairly tiring. Went to box squats after that. Did a few warm-up sets to get used to it. Just jumped in for the 1's week of 5/3/1 since I've been doing heavy triples the past two weeks. Didn't really mean to push it on these as the goal was just one with the top weight and additional reps if it was easy. I got three and got greedy going for a fourth rep. Went to set up the car deadlift after that. It was dark and the wind was blowing and it was already below freezing outside. I did car stuff in place of platform pulls/ssb dead squats since it will be an event. I'll be dropping it after the next four week wave as the Pro/Am doesn't have it. Warming up was certainly a better tactic than just going in to it right away like last time. Still got to find the sweet spot or at least get more consistent with it. Cleaned up my weights and toys before going back inside for assistance stuff. More reps for the glute hams and added weight for the sit-ups. Hammies are hating me now. Did super light reverse hypers to finish up the day. Super late when I got home to stretch.