Strength I, Workout A-2
Warm-up - CP1:
--forearm-to-instep lunge with rockback heel stretch, 5 reps each leg
--backward lunge with twist, 5 reps each leg
--calf stretch, 10 reps (2sec hold)
--forward inchworm, 5 reps
--inverted hamstring touches, 5 reps each leg
Work:
--squat (6/1/6/1/10-12/15-20, 311, 180RI) - 6 @ 135lbs, 1 @ 205lbs, 6 @ 155lbs, 1 @ 225lbs, 12 @ 105lbs, 15 @ 95lbs
SUPERSET
--Bulgarian split squat (3x15ea, 311, 0RI) - 15 @ BW, 12 @ BW, 12 @ BW
--step-up (3x15ea, 311, 90RI) - 15 @ BW, 12 @ BW, 12 @ BW
SUPERSET
--back extension (2x10, 222, 90RI) - 10 @ BW, 10 @ BW
--Swiss ball crunch (2x10, 222, 90RI) - 10 @ BW, 10 @ BW
Notes:
--I've gained about eight pounds since starting this program just over three weeks ago. I'm not EVEN going to try to delude myself into thinking even half of that is muscle, but there has to be SOME in there.
--I think I'm stronger on squats than I realize, but I've held back so far because (a) I haven't squatted heavily in FOR-E-VER, and (b) I don't have a spotter. Still just feeling my way through it while my body acclimates to the movement and load, but the surprising part has been my core contraction/stabilization during the concentric phase. I hit the bottom of the ROM, start to push upward, and it's like my body jumped into an ice bath with the intensity of the contraction. Good times
--I did the first superset in the right order this time. Plus, I think I finally figured out MY ideal stride length and trunk angle for the split squats. I lean forward a good bit to make it more of a single-leg squat with the trail leg only providing balance and no load assistance. It seems counterintuitive, but with the trail foot acting as a pivot point on the raised step, there's still a significant impact on the posterior chain with the hips pushing forward at the top of the movement.
--My hamstrings were still a little tight going in today, but that movement prep warm-up I do took care of that in a heartbeat. That's just something foam rolling and stretching alone are not going to fully overcome.
--Why is there never a manager around at the gym when I have my application and resume with me? I may just go in at 5am Wednesday morning before work (at 9am) and wait--there HAS to be a manager-type person opening the place.
--Forty-seven hits to my blog today? Are you SERIOUS??? I hit 42 once; otherwise, it's maybe five, ten on a good day. Someone's awfully bored.