Saturday May 17
Funky Times 2-2B – lower body
all weights in kilograms
DYNAMIC STRETCHING
Skipped the dynamic exercises for lack of time, except for the windmill & dynamic squats (using arms for more momentum)
A1
hang cleans
25-28-30-35x1 to move bb out of the way &
35-30x1 & 28x5 + 25x1 on the way back after finishing w front squats
Wanted to exercise more w the hang cleans so did more than just a single for 28kg.
B1
front squat
WU:42,5x5
52,5x6
57,5x5
62,5x2, had wanted to do 4 but was afraid I’d lose it at the 3rd rep since I was already struggling to get 5 reps out of 57,5kg. Obviously: no drop sets
B2
stiff legged DL off a bench, to replace the sumo DL that gave rise to knee pain
WU: 50x5
50x10 (too light)
60x10
70x8
Underestimated the amt of reps I could do at the weights.. had thought go up to 60kg but that was a joke. Seems like my lower back & hips are ‘f*king’ strong but my hams have gone the ways of the dodo.
C1
chins (neutral grip)
BWx2
Damn weak.. too weak for multiple reps
D1
1-leg press
26 x6
19x10
Piss poor weak and hips hurting like mad. Swore like a sailor.
Am contemplating to start really really low , perhaps 12kg and build up weights gradually. Am not aiming for low reps here.
D2
Smith squat lunge
20x8-12
Didn’t push myelf
D3
step up
(2x10)x8
(2x9)x8
Decent focus
D4
seated leg curl
40x10-13
SMALL STUFF
E1
Saxon side bend
6x11 for each side
G1
cable exo rotation
3,8x10
ODD EXERCISES
Not one from the T-Nation series this time but one that got discussed recently and I wanted to copy it. It was done right after the Saxon side bend as it is a bit similar, since this one also targets the oblique ab muscles.
Full contact twist
(watch 1:05-1:30 min section)
Description: Put an Olympic bb (with or w/o added weight) in a corner and move it from left to right with both arms above you, making an arc.
[b]
Practice: just the bb x 6 reps for each side. Heavier than I imagined. Very similar to Saxon side bends, but also reminds me of a wood chop. Feels good, perhaps even better than a Saxon side bend. The only real problem was that there’s only 1 corner in the entire gym suited for this exercise and even then , the bench press station is in the way and it’s not possible to make the ROM as large as I’d have liked.
Opinion: positive. Not entirely sure if this can substitute Saxon side bends but it’s an interesting alternative.
CARDIO
None today as I started reeking after ammonia during the leg press exercise.
General: very bummed about lack of strength and even protein breakdown in the gym. Reason: no carb-up the night before. Won’t make this mistake (ever?) again! Otherwise, reasonably pleased since I figured out a better order for next workout, viz. do step ups & Smith lunges first and then alternate leg press & leg curl, but keep these very very light and go for the ‘metabolic high rep range!’ .
At home I took 3 tabs of Stamina which stopped the gluconeogenesis right away as well as the fatigue. I then realized how much of an impact Endure has been having on my workouts. Citrulline malate is a major ingredient of it and prevents both fatigue and muscle breakdown. The Stamina tabs are similar (not as good as the Endure, nor as handy since Endure was a powder, turning into concrete actually since the betaine drew too much moisture to it) and using another handful of tabs is less appealing to take to the gym. Considering the huge difference in fatigue, I'm NOT going to make that mistake next time.. so will not forget either the carb up or the extra tabs!
At home I also decided against PWO carbs , since Stamina took better care of the fatigue and I will be saving up the carbs/calories for tomorrow night's pre-WO day's night meal carbs. Duh!
Training statistics
Volume: 11025
# of sets: 29 # of reps: 183 - avg reps/set : 6,3 - kg/rep : 60,2