Phase II W/O 1
Monday, September 17, 2007
Lower Body - Max Strength
A) Wide Stance Box Squats: 3RM test + 3x3 @ 155 (3RM); 135,135,135
My 3RM for this is most likely not my actual 3RM. Not having squatted in ages, I know that my form was off and I did not want to be stupid and hurt myself in the first workout back. During the backoff sets, I realized I had set up too narrow and didn't push out my knees enough to engage the PC. Next week.
B) Barbell Reverse Lung: 4x6/side @ 45, 65, 75,75
Balance on these things is a pain. Really focused on form, so the weights stayed lower.
C) Stiff-Legged Deadlifts: 4x6 @ 135, 135, 155, 155
Felt pretty good. Form felt really solid. The quality of the tissue in my hamstrings has GREATLY improved since I start foam rolling over a year ago. That really helped as I was able to keep my back flat.
D1) Lying Scissors: 3x12
D2) DB Windmills: 3x8/side @ 25
Scissors were relatively easy. Will probably up the reps in weeks to come. DB windmills were alright. I have to refresh my memory some more on the proper form, but I'm pretty sure I knew what I was doing. :p
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
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