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DamienK · 01-27-2009, 10:10 PM

Maximum Strength Phase 4
Workout A - Lower Body

Monday 1/19/2009

Warmup #2 and lots of foam roller love

Anderson Front Squat
1-2 minutes rest between sets

1x1 x 245
1x1 x 245
1x1 x 245
1x1 x 245
1x1 x 235
1x1 x 235
1x1 x 235

Wow, these were quite different. I always squat to parallel but these actually put you more in the ATG position. Losing that momentum really makes a difference and really forces you to focus on speed and power. My form got a little shaky on the 4th rep so I took off 10 lbs to finish off. Actually thought I started with 255 but then realized my math was off. Apparantly this error in measurement that men make isn't just limited to length.

Speed Deadlift - 8 x 1 @ 60%
30 seconds rest between reps

8x1 x 235

These were nice and smooth

Barbell Reverse Lunge with Front-Squat Grip
60 seconds rest between sets

4x8 x 95 /side

OMG do these suck! That's all I will say about this exercise for a while.

Pallof Press
60 seconds rest between

3x8 x 80 /side

I actually like these and they've really helped since I started the program.

Good workout today with the exception of the evil reverse lunge thingamadoo. I was certain I wouldn't be walking on Tuesday!

01-27-2009, 10:10 PM	#3 (permalink)
DamienK Senior Member Join Date: Jan 2009 Posts: 228	Maximum Strength Phase 4 Workout A - Lower Body Monday 1/19/2009 Warmup #2 and lots of foam roller love Anderson Front Squat 1-2 minutes rest between sets 1x1 x 245 1x1 x 245 1x1 x 245 1x1 x 245 1x1 x 235 1x1 x 235 1x1 x 235 Wow, these were quite different. I always squat to parallel but these actually put you more in the ATG position. Losing that momentum really makes a difference and really forces you to focus on speed and power. My form got a little shaky on the 4th rep so I took off 10 lbs to finish off. Actually thought I started with 255 but then realized my math was off. Apparantly this error in measurement that men make isn't just limited to length. Speed Deadlift - 8 x 1 @ 60% 30 seconds rest between reps 8x1 x 235 These were nice and smooth Barbell Reverse Lunge with Front-Squat Grip 60 seconds rest between sets 4x8 x 95 /side OMG do these suck! That's all I will say about this exercise for a while. Pallof Press 60 seconds rest between 3x8 x 80 /side I actually like these and they've really helped since I started the program. Good workout today with the exception of the evil reverse lunge thingamadoo. I was certain I wouldn't be walking on Tuesday!