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Rev · 02-10-2005, 08:28 PM

Lower Body ME Day 2/10/05

-Warm Ups-
bar x 15 squat
135 x 5 sqaut

Speed Box Squats 1in below parallel
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
For fuck's sake guys, I am SSSSSLLLOOOOWWWWW!!! 75% of my one rep max and I was still majorly slowing down in my sticking point. I can tell working dynamic effort is going to drastically help me right off the bat, and for that I am extremely excited.

Stiff-Leg Deadlift
135 x 8
155 x 6
165 x 6
175 x 6
185 x 6
195 x 6
195 was pretty challenging. Grip got real tired on the last two sets, my forearms were PUMPED to the max, I thought the skin was going to bust open on my forearms or something. My low back took the toll today on these, my ROM isn't that awesome on these yet my hamstrings are tight as hell.

Leg Raise
bdy x 8
bdy x 8
I can barely hang onto the bar while I lift my legs!!! All I could get out was 8 until my grip crapped out on me. It will get better, it has to.

Hamstring Raise
bdy x 8
I normally do three sets of this, but on the last rep of the first set my right calf spasmed and wouldn't come unflexed and it hurt like a BITCH! I probably looked funny, I was dragging my leg around punching it frantically, in like 4 seconds it went away and every time I tried to do another rep it would clinch up again.

Hyper Extension
bdy x 10
bdy x 10
First time I did these in a long time, I played it safe with no extra weight for the first time back.

This was a descent workout, I think I found a huge weakness today. My biggest weakness is rate coding. "The discharge frequency of motorneurons. The firing rate increases with more force production and power production." - sci. & pract. of strngth trning, Zat. I think speed-strength is going to help me tremendously, I'm so pumped now. I remember as a kid never being able to run very fast at all, I was always really slow like in baseball and basketball...and I was never out of shape I was a skinny kid. Not that it has anything to do with it, but I'm confident this is going to help a lot.

I am also looking into partitioning. I am interested in it and about to hit up Gq for some info on it. If I am going to maintain body weight to become relatively stronger I might as well try increasing mass while decreasing body fat at the same time just for fun.

02-10-2005, 08:28 PM	#73 (permalink)
Rev Senior Member Join Date: Oct 2004 Location: MO Posts: 1,879 My Profile	Lower Body ME Day 2/10/05 -Warm Ups- bar x 15 squat 135 x 5 sqaut Speed Box Squats 1in below parallel 185 x 3 185 x 3 185 x 3 185 x 3 185 x 3 For fuck's sake guys, I am SSSSSLLLOOOOWWWWW!!! 75% of my one rep max and I was still majorly slowing down in my sticking point. I can tell working dynamic effort is going to drastically help me right off the bat, and for that I am extremely excited. Stiff-Leg Deadlift 135 x 8 155 x 6 165 x 6 175 x 6 185 x 6 195 x 6 195 was pretty challenging. Grip got real tired on the last two sets, my forearms were PUMPED to the max, I thought the skin was going to bust open on my forearms or something. My low back took the toll today on these, my ROM isn't that awesome on these yet my hamstrings are tight as hell. Leg Raise bdy x 8 bdy x 8 I can barely hang onto the bar while I lift my legs!!! All I could get out was 8 until my grip crapped out on me. It will get better, it has to. Hamstring Raise bdy x 8 I normally do three sets of this, but on the last rep of the first set my right calf spasmed and wouldn't come unflexed and it hurt like a BITCH! I probably looked funny, I was dragging my leg around punching it frantically, in like 4 seconds it went away and every time I tried to do another rep it would clinch up again. Hyper Extension bdy x 10 bdy x 10 First time I did these in a long time, I played it safe with no extra weight for the first time back. This was a descent workout, I think I found a huge weakness today. My biggest weakness is rate coding. "The discharge frequency of motorneurons. The firing rate increases with more force production and power production." - sci. & pract. of strngth trning, Zat. I think speed-strength is going to help me tremendously, I'm so pumped now. I remember as a kid never being able to run very fast at all, I was always really slow like in baseball and basketball...and I was never out of shape I was a skinny kid. Not that it has anything to do with it, but I'm confident this is going to help a lot. I am also looking into partitioning. I am interested in it and about to hit up Gq for some info on it. If I am going to maintain body weight to become relatively stronger I might as well try increasing mass while decreasing body fat at the same time just for fun.