Stationary lunges 3, 3, 3, 3, 3
105, 115, 125, 130, 130
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Stationary lunges 40 reps @ 105 lb
Time = 3:38
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Front squats @ 105 lb max reps
10, 9, 8, 7, 8
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Leg extensions 110lb x 50 reps
Time = 3:35
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Cycle 1 mile - 4:00
Wall sits - 2:00 (rest when needed, but stop the clock)
Cycle 1 mile - 3:47
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When I put together this workout at the weekend I thought it would be a lot harder than it actually was. I was a bit easy on myself today. Should try harder!
4 comments:
Nice work, still remember to specify what kind of squats you did on the front squat portion. If ya used the risers, or went hamstring to calf, for one like that it should be one or the other. I did watch today, the depth was different on some of the reps, being consistent is the best way to know for sure how you are progressing.
I was aiming for hamstring to calf, but yeah, I was inconsistent. Perhaps I should use the risers even if there are only, say, three of them, just so I know I have a target to hit each time.
The cycling and wall sits were a last minute add-on because I finished my planned session quicker than I expected - i.e. I should have worked harder! - and I saw your client doing wall sits. The cycling was easy, but the wall sits burned after the 50 leg extensions.
At the end of the workout I felt like the session was a bit half-assed, because I don't think I planned it properly.
That may help, but really hamstring to calf should be simple, if you're not sitting all the way down then then don't count the rep. People love altering there form so they can get more reps or add more weight, they don't hold themselves accountable for when they cheat, and in turn are only cheating themselves. Your squats a lightyears better than 90% of the people who even choose to squat, so make sure it stays that way, always be consistent.
The thing is I don't always realise that my form isn't right all the time, often because my eyes are shut! If I can feel my butt hitting the riser I know I've gone low enough.
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