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DamienK · 01-27-2009, 11:22 PM

Maximum Strength Phase 4
Workout C - Lower Body

Friday 1/23/2009

Warmup #2 and some foam rollin. My warmups have evolved even more since I picked up Magnificent Mobility and Inside Out. These are fantastic resources!

Box Squat - 10x2 @50%

10x2 x 145

These went well and I turned them into "Box Jump Squats" just because.

Natural Glute-Ham Raise
60 seconds rest between reps

4x5 x BW

Ahh the Natural Glute-Ham Raise from Phase 2 rears its ugly head yet again! Hate isn't a nice word but I'm quite convinced that I hate these! We don't actually have the glute ham contraption at our gym so I do them on the lat pulldown machine. It's probably a good thing that I can't see myself perform this dreaded manuever as I can only imagine how stupid one looks doing this thing in front of all the people that are walking and/or jogging in place. This is more like a "try not to hit the ground really hard on your way down and then make funny faces on your way back up" type of exercise.

Dumbbell Forward Lunge
60 seconds rest between sets

3x6 x 60e /side

In the past, I probably wasn't doing enough weight on the lunge variations so I upped it to 60 lb. dumbbells today. I could probably get away with more but I was still thinking about the stupid glute-ham raises.

Alternating Sets

Single-Leg Squat to Box (Pistols)
60 seconds rest between sets

3x10 /side

What!! First come the natural glute-ham raises and now the pistols! These are on my list of "things I'd rather not do" as well! In fact, why doesn't Cressey just superset these with glute-ham raise? Then we could go lay down in the parking lot and hope somebody comes and runs us over!! Of course with our newfound "Maximum Strength" we would just lift that car right off of us. Besides, it's cold outside. Anyway, doing these is nearly as bad as the famous Bulgarian Split Squat / Step Up Superset from NROL. (At least it was famous to me)

I liked the combo so much that I think I sent the bulgarian split-squat / step-up superset a x-mas card laced with Anthrax*

*disclaimer: bss/step up superset is not an actual entity and therefore could not actually have an address with which to send a letter to so therefore a letter could not have been sent from addressor to addressee. And besides the would-be addressor doesn't really even know what Anthrax is and stamps are expensive now. He probably would have just tried to e-mail it.

Bar Rollout: Knees on Four-Inch Box
60 seconds rest between sets

3x12 x bar or bodyweight or whatever

So you think those 50 ab crunches you did were tough....

Great workout! Yeah, I can say that now that I'm done. I absolutely hated it while I was doing it!

01-27-2009, 11:22 PM	#5 (permalink)
DamienK Senior Member Join Date: Jan 2009 Posts: 228	Maximum Strength Phase 4 Workout C - Lower Body Friday 1/23/2009 Warmup #2 and some foam rollin. My warmups have evolved even more since I picked up Magnificent Mobility and Inside Out. These are fantastic resources! Box Squat - 10x2 @50% 10x2 x 145 These went well and I turned them into "Box Jump Squats" just because. Natural Glute-Ham Raise 60 seconds rest between reps 4x5 x BW Ahh the Natural Glute-Ham Raise from Phase 2 rears its ugly head yet again! Hate isn't a nice word but I'm quite convinced that I hate these! We don't actually have the glute ham contraption at our gym so I do them on the lat pulldown machine. It's probably a good thing that I can't see myself perform this dreaded manuever as I can only imagine how stupid one looks doing this thing in front of all the people that are walking and/or jogging in place. This is more like a "try not to hit the ground really hard on your way down and then make funny faces on your way back up" type of exercise. Dumbbell Forward Lunge 60 seconds rest between sets 3x6 x 60e /side In the past, I probably wasn't doing enough weight on the lunge variations so I upped it to 60 lb. dumbbells today. I could probably get away with more but I was still thinking about the stupid glute-ham raises. *Alternating Sets* Single-Leg Squat to Box (Pistols) 60 seconds rest between sets 3x10 /side What!! First come the natural glute-ham raises and now the pistols! These are on my list of "things I'd rather not do" as well! In fact, why doesn't Cressey just superset these with glute-ham raise? Then we could go lay down in the parking lot and hope somebody comes and runs us over!! Of course with our newfound "Maximum Strength" we would just lift that car right off of us. Besides, it's cold outside. Anyway, doing these is nearly as bad as the famous Bulgarian Split Squat / Step Up Superset from NROL. (At least it was famous to me) I liked the combo so much that I think I sent the bulgarian split-squat / step-up superset a x-mas card laced with Anthrax* disclaimer: bss/step up superset is not an actual entity and therefore could not actually have an address with which to send a letter to so therefore a letter could not have been sent from addressor to addressee. And besides the would-be addressor doesn't really even know what Anthrax is and stamps are expensive now. He probably would have just tried to e-mail it. Bar Rollout: Knees on Four-Inch Box* 60 seconds rest between sets 3x12 x bar or bodyweight or whatever So you think those 50 ab crunches you did were tough.... Great workout! Yeah, I can say that now that I'm done. I absolutely hated it while I was doing it!