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GqArtguy · 09-11-2004, 08:34 PM

Day 5 Legs: Pull Dominant

1. Clean Pull 6-8x1 with 50% of your 1RM: 135*8/1

2. Deadlift: 225, 295/5, 315/2 then back down to 295/3

3. DB Stepups: 50,55,60,65/12

4. Reverse Hyper: 50, 100*3/12

5. GHR: 10

6. Calf Raise: 180*3/6

7. Ab Work: 3/10

I did 8 sets because I needed the practice and it was a clean pull. I was focusing on driving with the legs and squeezing the glutes. Im not sure if I may do a few singles on the other leg day or whatever but I do need to practice form. I didnt do too badly on the deadlifts considering I havent pulled in about 2 months, 315 was really slow to do a whole set so I dropped the weight a bit. My lower back cooperated and my grip wasnt the limiting factor.

I did too many sets on the stepups and that through me off for the whole workout because I had to rest about 2min in between sets, not because of my legs but because of my traps and grip. That endurance crap puts on quite a burn.

I had planned to do 3 sets of RH, but those things felt SOOOOOO GOOOOOOD on my back, I cant believe what Ive been missing. They worked my back really well and I think I may substitute those over something on my other leg day because lower back strength is something I really need. I only did a 100lbs but that was because I was getting used to movement, I cant say how awesome this thing is. I got weird looks doing them because most people just use it as a place to throw their keys on it, but when the saw me getting chains and hooks so I can wrap my feet they were like WTF?

There was no way I was going to get 20 reps on the GHR after all of this, so I just did 10 and left it at one set because I did too many stepups and need to hurry up and get out of the gym and my hams were fried anyway.

I didnt read the rep/sets for my abs so I did 3 sets of 10 and I supersetted it with the clow volume higher intensity calf work because I was about to break the 1hr mark, which wouldnt have happened if I didnt do that extra set of stepups but whatever.

Either way it was an awesome day and I made a new friend with the RH.

09-11-2004, 08:34 PM	#5 (permalink)
GqArtguy Purgatorio Join Date: Oct 2002 Posts: 3,952 My Profile	Day 5 Legs: Pull Dominant 1. Clean Pull 6-8x1 with 50% of your 1RM: 1358/1 2. Deadlift: 225, 295/5, 315/2 then back down to 295/3 3. DB Stepups: 50,55,60,65/12 4. Reverse Hyper: 50, 1003/12 5. GHR: 10 6. Calf Raise: 180*3/6 7. Ab Work: 3/10 I did 8 sets because I needed the practice and it was a clean pull. I was focusing on driving with the legs and squeezing the glutes. Im not sure if I may do a few singles on the other leg day or whatever but I do need to practice form. I didnt do too badly on the deadlifts considering I havent pulled in about 2 months, 315 was really slow to do a whole set so I dropped the weight a bit. My lower back cooperated and my grip wasnt the limiting factor. I did too many sets on the stepups and that through me off for the whole workout because I had to rest about 2min in between sets, not because of my legs but because of my traps and grip. That endurance crap puts on quite a burn. I had planned to do 3 sets of RH, but those things felt SOOOOOO GOOOOOOD on my back, I cant believe what Ive been missing. They worked my back really well and I think I may substitute those over something on my other leg day because lower back strength is something I really need. I only did a 100lbs but that was because I was getting used to movement, I cant say how awesome this thing is. I got weird looks doing them because most people just use it as a place to throw their keys on it, but when the saw me getting chains and hooks so I can wrap my feet they were like WTF? There was no way I was going to get 20 reps on the GHR after all of this, so I just did 10 and left it at one set because I did too many stepups and need to hurry up and get out of the gym and my hams were fried anyway. I didnt read the rep/sets for my abs so I did 3 sets of 10 and I supersetted it with the clow volume higher intensity calf work because I was about to break the 1hr mark, which wouldnt have happened if I didnt do that extra set of stepups but whatever. Either way it was an awesome day and I made a new friend with the RH. __________________ \"The strongest steel goes through the hottest fires.\"-Anonymous \"When you begin to believe nothing is heavy, all weights become light.\" -Rossbow \"Just remember, somewhere there is a little Chinese girl warming up with your max.\"-Jim Convroy Mod at Strengthmill