Went earlier tonight to avoid the evening rush. It worked... nobody was using the squat rack!
I warmed up at home with foam rolling, stretching and mobility work.
Front Squats- worked up to 70% as prescribed, all sets beltless
135 x 4 x 2 sets
185 x 2 x 2 sets
185 x 4 *felt perfect
*230lbs x 8 and it felt easy! Solid
Speed Bench- 60% 8 sets x 3 reps
215lbs x 3 x 8 sets
*Kept speed throughout all eight sets, no wrist wraps
GHR- 10, 10, 8 * best glute and hamstring exercise ever
Hanging Leg Raises- 20, 15 *major cramping again
Chest Supported Row- 150 x 15, 170 x 12, 190 x 8 *huge upper back pump
Back Extensions +10lbs plate held straight out- 15, 15 *lower back just on fire!
This workout was pretty good. After my two main exercises all the assistance work was done in straight sets but only a minute between sets. My body feels so much better this way. I am rotating my main lifts Cube style but the split and assistance work is based off a Jordan Foley program he did for me in the past.
Can't wait to see how this goes. I know it feels better than ever.
I have a gastro-scope tomorrow so no food after midnight and none until 3:30pm. I will make up for it tonight and tomorrow night. Gluttony rules.
Just for the hell of it, here is part of our conditioning session on Sunday!
I warmed up at home with foam rolling, stretching and mobility work.
Front Squats- worked up to 70% as prescribed, all sets beltless
135 x 4 x 2 sets
185 x 2 x 2 sets
185 x 4 *felt perfect
*230lbs x 8 and it felt easy! Solid
Speed Bench- 60% 8 sets x 3 reps
215lbs x 3 x 8 sets
*Kept speed throughout all eight sets, no wrist wraps
GHR- 10, 10, 8 * best glute and hamstring exercise ever
Hanging Leg Raises- 20, 15 *major cramping again
Chest Supported Row- 150 x 15, 170 x 12, 190 x 8 *huge upper back pump
Back Extensions +10lbs plate held straight out- 15, 15 *lower back just on fire!
This workout was pretty good. After my two main exercises all the assistance work was done in straight sets but only a minute between sets. My body feels so much better this way. I am rotating my main lifts Cube style but the split and assistance work is based off a Jordan Foley program he did for me in the past.
Can't wait to see how this goes. I know it feels better than ever.
I have a gastro-scope tomorrow so no food after midnight and none until 3:30pm. I will make up for it tonight and tomorrow night. Gluttony rules.
Just for the hell of it, here is part of our conditioning session on Sunday!
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