Saturday, Feb 12th
Got back from vacation yesterday, so decided to start CW's "The Waterbury Method".
Warm-up: OH squat, barbell cuban press + Javorak complex.
Squats: 10x3, 70 sec rest between sets.
Warm-up: 135
1x3@205, 6x3@215, 3x3@205
Superset A (60 sec rest between exercises)
Dips: 6@BW, 6@BW+25, 3x6@BW+35
BO Row: 6@95, 6@135, 3x6@145
Superset B (60 sec rest between exercises)
Rack Press: 5@135, 3x6@205
Standing Barbell Curls: 8@40, 3x6@80
Hanging leg raises: 4x6, 60 sec rest between sets.
I was beat after this workout. My squats suck. I have a really big problem with my hips raising faster than my shoulders on most reps. I've been trying to break it over the past year, but after each layoff I take I start over at square one.
It's time to lower the weight a bit and re-learn the form, as I did when I dropped 10 lbs for the last ten sets. I will drop a bit more if needed next w/o.
My tri's were pretty fried from the dips before I started the rack presses, but I did O.K. on them. I was too beat to finish the last set of superset B.
This was two hours ago, and my quads are already sore, which is really wierd as I try to do a hip dominant squat (I guess I'm not trying hard enough). My femur is very long (I'm one of those people that have knees that seem too low on their legs) and that seems to complicate matters quite a bit for me; I have to lean over quite a bit to get down low.
Maybe I should focus on my quads for the next couple of months and use a more traditional oly squat?
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