Personal training with Paul
Box front squats 5, 5, 5, 5, 5 (small bench, wooden step)
115, 125, 135, 145 (4), 145 (5)
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Bulgarian split squats 5, 5, 5, 5, 5
95, 115, 125, 135, 140
A bit wobbly due to balance, but still quite a comfortable PR.
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Amrap 20:
5 jump squats @ 95
10 back squats @ 95
15 squats
Score = 7 + 5 jump squats
Annoyingly, my back felt pretty stiff and painful during many of the weighted movements. It wasn't my typical spasm pain, more like an "old man" stiffness! Consequently, many of my weighted squats - jump and back - weren't full rom. Also, I felt like I took more rests than I would have if my back wasn't hurting; not many breaks were because my legs needed a rest.
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Leg extensions - max reps @ 95:
16, 14, 16
Showing posts with label legs. Show all posts
Showing posts with label legs. Show all posts
Saturday, 9 July 2011
Tuesday, 5 July 2011
Legs
Didn't get my usual ride to the gym today, so I cycled. On leg day. Idiot.
Partial squats 3, 3, 3, 3, 3
200, 220, 245, 275, 285 (2)
I was pretty shaky on the way up for that second rep at 285. This actually felt less comfortable than the last time I did the same routine. Also, I failed the first rep at 275 and had to reset the bar, rest a little longer, then go again. Perhaps my jump from 245 to 275 was too much; last time the 4th set was 270, 5lb less.
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Front squats (previous # of sets in brackets); 1 minute rest between sets:
115 x 25 - 5 (7)
105 x 25 - 4 (5)
95 x 25 - 3 (5)
I think the last time I did these I squatted to 4 risers. I forgot to set that up this time and it wasn't until I'd done about 6 reps at 115 that I realised. Still, I'm pretty sure I squatted to at least parallel - if not a bit lower - today. As usual, my grip was pretty lousy, except in the 95lb set, when I found it easier to keep my elbows up and my thumbs out of the way. Pleased about the fewer number of sets.
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For time:
20 bs @ 135
30 bs @ 115
40 air squats
20 traveling lunges @ 50s (total)
30 traveling lunges @ 35s (total)
40 traveling lunges (total)
Time = 14:09
That's 1:03 quicker than last time, but it bloody hurt! I remembered to set up 4 risers as my target for this routine.
Partial squats 3, 3, 3, 3, 3
200, 220, 245, 275, 285 (2)
I was pretty shaky on the way up for that second rep at 285. This actually felt less comfortable than the last time I did the same routine. Also, I failed the first rep at 275 and had to reset the bar, rest a little longer, then go again. Perhaps my jump from 245 to 275 was too much; last time the 4th set was 270, 5lb less.
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Front squats (previous # of sets in brackets); 1 minute rest between sets:
115 x 25 - 5 (7)
105 x 25 - 4 (5)
95 x 25 - 3 (5)
I think the last time I did these I squatted to 4 risers. I forgot to set that up this time and it wasn't until I'd done about 6 reps at 115 that I realised. Still, I'm pretty sure I squatted to at least parallel - if not a bit lower - today. As usual, my grip was pretty lousy, except in the 95lb set, when I found it easier to keep my elbows up and my thumbs out of the way. Pleased about the fewer number of sets.
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For time:
20 bs @ 135
30 bs @ 115
40 air squats
20 traveling lunges @ 50s (total)
30 traveling lunges @ 35s (total)
40 traveling lunges (total)
Time = 14:09
That's 1:03 quicker than last time, but it bloody hurt! I remembered to set up 4 risers as my target for this routine.
Tuesday, 28 June 2011
Legs
Took me a little while to get warmed up today, but not a bad workout overall.
Back squats to 4 risers 3, 3, 3, 3, 3
145, 160, 175, 185, 190 (2)
Quite wobbly legs getting back up for both reps at 190, but it still counts! This matches my PR weight.
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Bulgarian split squats 5, 5, 5, 5, 5 per leg
95, 115, 125, 130, 135 (3)
A new PR.
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For time:
40 front squats to 4 risers @ 125
10 jump squats during breaks (not at the end)
Time = 12:22 / 7 breaks
I've done this before - although not timed - but only needed 6 breaks back then. Still, this was towards the end of my workout, not at the beginning like last time. Because of my unorthodox (i.e. incorrect) grip, it feels like I'm building up calluses/thick skin between my thumbs where I let the bar rest during front squats. Hopefully, that will start to make it more comfortable!
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Single leg extensions 3x10 @ 65
Back squats to 4 risers 3, 3, 3, 3, 3
145, 160, 175, 185, 190 (2)
Quite wobbly legs getting back up for both reps at 190, but it still counts! This matches my PR weight.
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Bulgarian split squats 5, 5, 5, 5, 5 per leg
95, 115, 125, 130, 135 (3)
A new PR.
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For time:
40 front squats to 4 risers @ 125
10 jump squats during breaks (not at the end)
Time = 12:22 / 7 breaks
I've done this before - although not timed - but only needed 6 breaks back then. Still, this was towards the end of my workout, not at the beginning like last time. Because of my unorthodox (i.e. incorrect) grip, it feels like I'm building up calluses/thick skin between my thumbs where I let the bar rest during front squats. Hopefully, that will start to make it more comfortable!
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Single leg extensions 3x10 @ 65
Tuesday, 21 June 2011
Legs
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| Crossfit Kids |
200, 220, 245, 270, 285 (2)
A new PR, but a bit wobbly on the way up for the second rep at 285.
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3 rounds:
10 reverse lunges @ 115 (5 per leg)
10 back squats @ 115 (full rom; no risers)
All rounds unbroken, which is an improvement on last time.
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For time:
20 back squats @ 145 (to 4 risers)
20 jump squats @ 95
Time = 6:06
My PR was 7:53, so this is a big improvement. I planned on doing this a few week ago, but for some reason did body-weight jump squats instead of with a 95lb barbell. I remembered this time!
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Leg extensions drop sets 110-65
15-9, 13-7, 15-7
A bit better than last time (14-8, 12-7, 15-7), but bloody hell this hurt. I often let out loud grunts through sheer effort; today I did it because the leg extensions were painful. When I'd finished I went to get some spray to clean off my sweat from the seat. I was walking so slowly by the time I got back someone was already using the machine!
Tuesday, 14 June 2011
Legs
Back squats to 4 risers 3, 3, 3, 3, 3
135, 155, 185, 190 (2), 190 (2)
A new PR, albeit for only 2 reps.
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Step-ups 4 x 5 per leg @ 60s (7 risers + step)
5, 5, 4, 3
For the last 2 sets I used straps to help me hold onto the dumbbells, but it was still tough to keep a grip. I haven't done step-ups in a long time and my form was a bit shaky. I'm not 100% happy with how I did these - my opposite leg often came up too quickly, thus taking some of the strain - so this is something I'll have to work on. Perhaps I'll use lighter weights so I can concentrate on form.
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100 front squats @ 105 to 4 risers
Time = 15:54
I've done 100 front squats before but with only 95lb and to 5 risers. That was just over 2 minutes quicker than today's time, but the extra weight and depth is a decent trade-off. The first set was 8 reps; most of the rest were 5 reps.
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Single leg leg extensions 3x10 @ 50
This wasn't easy, but could have been more challenging. All 3 sets were unbroken, so I'll try it at 65 next time.
Today's workout felt particularly tough because although I don't have much soreness from Saturday I felt like there wasn't much strength in my legs.
135, 155, 185, 190 (2), 190 (2)
A new PR, albeit for only 2 reps.
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Step-ups 4 x 5 per leg @ 60s (7 risers + step)
5, 5, 4, 3
For the last 2 sets I used straps to help me hold onto the dumbbells, but it was still tough to keep a grip. I haven't done step-ups in a long time and my form was a bit shaky. I'm not 100% happy with how I did these - my opposite leg often came up too quickly, thus taking some of the strain - so this is something I'll have to work on. Perhaps I'll use lighter weights so I can concentrate on form.
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100 front squats @ 105 to 4 risers
Time = 15:54
I've done 100 front squats before but with only 95lb and to 5 risers. That was just over 2 minutes quicker than today's time, but the extra weight and depth is a decent trade-off. The first set was 8 reps; most of the rest were 5 reps.
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Single leg leg extensions 3x10 @ 50
This wasn't easy, but could have been more challenging. All 3 sets were unbroken, so I'll try it at 65 next time.
Today's workout felt particularly tough because although I don't have much soreness from Saturday I felt like there wasn't much strength in my legs.
Saturday, 11 June 2011
Legs
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| Heather Bergeron |
40 front squats @ 125
Every break do 10 jump squats - not at the end
(6 breaks)
I only managed 5 reps in the first round, but that's because I tried to use a grip with my thumbs on top and the bar started to slip. I switched to my usual - albeit "incorrect" - grip with thumbs under the bar and felt more in control.
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3 rounds:
10 reverse lunges @ 115 (5 per leg)
10 back squats @ 115
(Only set 3 broken)
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For time:
20 bs @ 135
30 bs @ 115
40 air squats
20 traveling lunges @ 50s (total)
30 traveling lunges @ 35s (total)
40 traveling lunges (total)
Time = 15:12
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The back squats throughout today's session were quite painful when I was in the lower part of the movement. This felt more like stiffness and doms, rather than a typical injury pain. This might be left over from Wednesday's deadlifts. It felt fine immediately afterward, so I'm not too worried about it. However, it might be an indication that I need to do more stretching and warming up.
Tuesday, 7 June 2011
Legs
Partial squats 3, 3, 3, 3, 3
195, 215, 235, 260, 280
First time hitting all 3 reps at 280.
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Front squats 5 x max reps @ 115 to 4 risers
11, 9, 8, 7, 6 = 41 (PR total = 39)
I really need to sort out my front squat grip. My right thumb hurt like hell while I was doing these.
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For time:
30 Bulgarian splits @ 95 (30 per leg)
Time = 5:50
With 3 reps to go of the whole routine I clipped one of the cage's uprights and that threw me off balance. I nearly toppled over but - with a very loud "Oh, shit!" - just managed to stand upright and continue. That cost me a few seconds, but I still PRed. I used the taller bench to rest my back foot on; not sure if that makes a difference.
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For time:
20 x back squats @ 145
20 x jump squats
Time = 4:36
I was really pleased with this time - my PR is 7:53 - until I noticed I was supposed to do the jump squats with 95lb. I only did bodyweight jumps. Twit!
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Leg extensions - 50 reps @ 95
195, 215, 235, 260, 280
First time hitting all 3 reps at 280.
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Front squats 5 x max reps @ 115 to 4 risers
11, 9, 8, 7, 6 = 41 (PR total = 39)
I really need to sort out my front squat grip. My right thumb hurt like hell while I was doing these.
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For time:
30 Bulgarian splits @ 95 (30 per leg)
Time = 5:50
With 3 reps to go of the whole routine I clipped one of the cage's uprights and that threw me off balance. I nearly toppled over but - with a very loud "Oh, shit!" - just managed to stand upright and continue. That cost me a few seconds, but I still PRed. I used the taller bench to rest my back foot on; not sure if that makes a difference.
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For time:
20 x back squats @ 145
20 x jump squats
Time = 4:36
I was really pleased with this time - my PR is 7:53 - until I noticed I was supposed to do the jump squats with 95lb. I only did bodyweight jumps. Twit!
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Leg extensions - 50 reps @ 95
Tuesday, 24 May 2011
Legs
Finally!
Partial squats 3, 3, 3, 3, 3, 3
195, 215, 235, 255, 275, 280 (2)
I finally hit my target of partial squats @ 280lb, i.e. double my body weight. I'd intended to do only 5 sets, and in the fifth set I PRed at 275. That's only 5lb away from my target so I decided to add an extra, sixth set. The second rep of that last set was quite wobbly on the way back up and I had to rack the bar. Still, I'm only 1 rep away from a perfect set at double my body weight. Next target - a nice, round 300.
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Front squats 5 x max reps @ 135lb (to 4 risers)
6, 5, 4, 3, 3
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Back squats 5 x max reps @ 135lb (to 4 risers)
Sumo squat @ 55lb dumbbell after each back squat
10, 9, 8, 7, 6
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Leg extensions drop set 110 - 65
14 - 8, 12 - 7, 15 - 7
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Pretty pleased with today's session. I seem to be making the best progress with my leg workouts. The achievement today of which I'm most proud isn't the back squat routine, but the fact that I was able to pedal up the hill to the top of Hincks Street after my workout. No idea why I decided to cycle to the gym on a heavy leg day!
Partial squats 3, 3, 3, 3, 3, 3
195, 215, 235, 255, 275, 280 (2)
I finally hit my target of partial squats @ 280lb, i.e. double my body weight. I'd intended to do only 5 sets, and in the fifth set I PRed at 275. That's only 5lb away from my target so I decided to add an extra, sixth set. The second rep of that last set was quite wobbly on the way back up and I had to rack the bar. Still, I'm only 1 rep away from a perfect set at double my body weight. Next target - a nice, round 300.
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Front squats 5 x max reps @ 135lb (to 4 risers)
6, 5, 4, 3, 3
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Back squats 5 x max reps @ 135lb (to 4 risers)
Sumo squat @ 55lb dumbbell after each back squat
10, 9, 8, 7, 6
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Leg extensions drop set 110 - 65
14 - 8, 12 - 7, 15 - 7
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Pretty pleased with today's session. I seem to be making the best progress with my leg workouts. The achievement today of which I'm most proud isn't the back squat routine, but the fact that I was able to pedal up the hill to the top of Hincks Street after my workout. No idea why I decided to cycle to the gym on a heavy leg day!
Tuesday, 10 May 2011
Legs
Back squats to 4 risers: 3, 3, 3, 3, 3
135, 155, 175, 185, 185 (2)
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Bulgarian split squats 5, 5, 5, 5, 5 per leg
95, 115, 125, 125, 130 (3)
That's a slight improvement on last month.
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100 front squats @ 95 (to 5 risers)
Time = 13:43
I've done 50 reps @ 105 before, but today I wanted to go for speed rather than a heavier weight. Just saw my shoulders/pecs when I changed after my workout. I now have a big red bruise on each side where the bar was resting!
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For time:
50 x leg extensions @ 95
10 x jump squats during breaks and at the end
Time = 4:57
The last time I did this I finished in 5:48. The sets today broke down as 15-7-10-10-8.
135, 155, 175, 185, 185 (2)
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Bulgarian split squats 5, 5, 5, 5, 5 per leg
95, 115, 125, 125, 130 (3)
That's a slight improvement on last month.
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100 front squats @ 95 (to 5 risers)
Time = 13:43
I've done 50 reps @ 105 before, but today I wanted to go for speed rather than a heavier weight. Just saw my shoulders/pecs when I changed after my workout. I now have a big red bruise on each side where the bar was resting!
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For time:
50 x leg extensions @ 95
10 x jump squats during breaks and at the end
Time = 4:57
The last time I did this I finished in 5:48. The sets today broke down as 15-7-10-10-8.
Tuesday, 3 May 2011
Legs
Partial squats 3, 3, 3, 3, 3
195, 215, 235, 255, 270
Very pleased with this - a new PR, and it felt quite comfortable. In the final round I thought I'd only be able to manage 1 rep, but I got through all 3 without any problems. I'm closing in on my goal of partial squats @ double my body weight (i.e. 280). Looking back at my old training journal, the first time I did this exercise in September 2010 I got up to 225.
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Front squats to 4 risers:
105 (10), 135 (4, 4, 4), 105 (8)
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Back squats to 4 risers:
105 (14), 135 (8, 8, 8), 105 (12)
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Amrap 20:
24 air squats
24 lunges (12 per leg)
24 jump squats max air
24 jump lunges (12 per leg)
Score = 4 rounds + 24 air squats, 9 lunges per leg
The last time I did this was back in October when I managed 3 rounds plus 24 air squats and 12 lunges. However, my previous best was in August 2010 when I got 4 rounds and 6 air squats.
Overall, a pretty good session.
195, 215, 235, 255, 270
Very pleased with this - a new PR, and it felt quite comfortable. In the final round I thought I'd only be able to manage 1 rep, but I got through all 3 without any problems. I'm closing in on my goal of partial squats @ double my body weight (i.e. 280). Looking back at my old training journal, the first time I did this exercise in September 2010 I got up to 225.
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Front squats to 4 risers:
105 (10), 135 (4, 4, 4), 105 (8)
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Back squats to 4 risers:
105 (14), 135 (8, 8, 8), 105 (12)
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Amrap 20:
24 air squats
24 lunges (12 per leg)
24 jump squats max air
24 jump lunges (12 per leg)
Score = 4 rounds + 24 air squats, 9 lunges per leg
The last time I did this was back in October when I managed 3 rounds plus 24 air squats and 12 lunges. However, my previous best was in August 2010 when I got 4 rounds and 6 air squats.
Overall, a pretty good session.
Tuesday, 26 April 2011
Legs
I was planning on doing heavy partial squats today, but the cage was being used and I didn't want to try these without the benefit of safeties. I went for lighter back squats to just below parallel instead.
Back squats to 4 risers: 3, 3, 3, 3, 3
135, 155, 175, 185 (2), 185 (2)
Looking back at my training logs, the last time I did this type of back squat was in September 2010 (before I started blogging) and got up to 170lb for 3 reps. That was without risers as a guide, so probably not as low as 4 like today. Because I wasn't planning on doing these today I didn't make a note of my PR beforehand, which I sometimes like to use as a motivation tool (it gives me something to aim for). An increase of 15lb is progress, but that was 6 months ago; more would have been better. If I'd known my old PR I might have pushed myself a bit more, but it's difficult to know for sure now.
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For time:
50 traveling lunges per leg @ 55s
Every time I drop the dumbbells do 15 air squats and 10 max air jump squats
Time = 20:22
The last time I did this routine with traveling lunges was back in December. (And this was the time before that, with Paul.) My time then was 9:56 using 52.5s, not 55s. Because of the huge time difference, I'm assuming I only did a total of 50 lunges, rather than 50 per leg, which is what I did today. At least I bloody hope so!
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Leg extensions 95 x max reps
14, 12, 13
Plenty of stretching afterwards, so hopefully I'll be able to do lots of leg-based conditioning later this week.
Back squats to 4 risers: 3, 3, 3, 3, 3
135, 155, 175, 185 (2), 185 (2)
Looking back at my training logs, the last time I did this type of back squat was in September 2010 (before I started blogging) and got up to 170lb for 3 reps. That was without risers as a guide, so probably not as low as 4 like today. Because I wasn't planning on doing these today I didn't make a note of my PR beforehand, which I sometimes like to use as a motivation tool (it gives me something to aim for). An increase of 15lb is progress, but that was 6 months ago; more would have been better. If I'd known my old PR I might have pushed myself a bit more, but it's difficult to know for sure now.
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For time:
50 traveling lunges per leg @ 55s
Every time I drop the dumbbells do 15 air squats and 10 max air jump squats
Time = 20:22
The last time I did this routine with traveling lunges was back in December. (And this was the time before that, with Paul.) My time then was 9:56 using 52.5s, not 55s. Because of the huge time difference, I'm assuming I only did a total of 50 lunges, rather than 50 per leg, which is what I did today. At least I bloody hope so!
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Leg extensions 95 x max reps
14, 12, 13
Plenty of stretching afterwards, so hopefully I'll be able to do lots of leg-based conditioning later this week.
Tuesday, 19 April 2011
Legs
I did heavy weighted leg work last week, so this week I decided to go for lighter weights, more reps. Besides, by back is a little sore, so heavy weights would have put too much stress on it. Lighter weights allow me to stretch it out a bit. Today did feel less challenging than recent weeks, but I needed to take things easier.
Bulgarian split squats 5, 5, 5, 5, 5 per leg
85, 95, 105, 115, 125
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Front squats 5 x max reps @ 115 to 4 risers
10, 9, 8, 6, 6
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Back squats 3 x 10 @ 120 to 4 risers
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For time:
50 x leg extensions @ 95
10 x jump squats during breaks and at the end
Time = 5:48
Leg extensions broke down as 12, 10, 11, 9, 8.
Bulgarian split squats 5, 5, 5, 5, 5 per leg
85, 95, 105, 115, 125
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Front squats 5 x max reps @ 115 to 4 risers
10, 9, 8, 6, 6
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Back squats 3 x 10 @ 120 to 4 risers
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For time:
50 x leg extensions @ 95
10 x jump squats during breaks and at the end
Time = 5:48
Leg extensions broke down as 12, 10, 11, 9, 8.
Tuesday, 12 April 2011
Legs
Partial squats 3, 3, 3, 3, 3
190, 210, 230, 250, 265
I stuck to the same progressions as the last time I did partial squats two weeks ago. I've been making steady gradual progress with these and didn't want to push my luck and then fail, which would be a wasted effort. Last time I managed 2 reps at 265; today I completed all 3.
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50 x front squats @ 125 to 4 risers
Time = 15:02
These were much harder than I expected, partly because of my problems with the grip, but also because they were just plain tough. I started off with only 4 consecutive reps then dropped to 2s and 3s. When it came to the last 3 reps I could only do 2 and then I needed to rack the bar, which was a pisser. I couldn't grind out that last rep without another rest.
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4 rounds for time:
10 reverse lunges @ 115 (5 per leg)
10 back squats @ 115
Time 11:45
My PR was 12:05, so this is a definite improvement. The back squats were full ROM - i.e. my calves touched my hamstrings. However, the form for my lunges wasn't great. My left hip flexor really hurt when I tried to go down low to put my right knee on the ground, which is my standard form. As much as I tried I couldn't manage it and my knees were always a couple of inches off the ground.
Lunges were broken down into 2-2-1 for each leg (1 rep left, then 1 rep right) until the last round, which was 3 and 2. The squats for the first 3 rounds were 5-5; the last round was unbroken. I looked at my watch after the second round and I was already past the halfway point to my previous PR, so I thought there was no way I'd beat it. That fourth round made all the difference. But, as I said, the lunges weren't great.
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Leg extensions: 95lb x max reps
13, 13, 11
Much better than last time, which was 10, 7, 11.
190, 210, 230, 250, 265
I stuck to the same progressions as the last time I did partial squats two weeks ago. I've been making steady gradual progress with these and didn't want to push my luck and then fail, which would be a wasted effort. Last time I managed 2 reps at 265; today I completed all 3.
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50 x front squats @ 125 to 4 risers
Time = 15:02
These were much harder than I expected, partly because of my problems with the grip, but also because they were just plain tough. I started off with only 4 consecutive reps then dropped to 2s and 3s. When it came to the last 3 reps I could only do 2 and then I needed to rack the bar, which was a pisser. I couldn't grind out that last rep without another rest.
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4 rounds for time:
10 reverse lunges @ 115 (5 per leg)
10 back squats @ 115
Time 11:45
My PR was 12:05, so this is a definite improvement. The back squats were full ROM - i.e. my calves touched my hamstrings. However, the form for my lunges wasn't great. My left hip flexor really hurt when I tried to go down low to put my right knee on the ground, which is my standard form. As much as I tried I couldn't manage it and my knees were always a couple of inches off the ground.
Lunges were broken down into 2-2-1 for each leg (1 rep left, then 1 rep right) until the last round, which was 3 and 2. The squats for the first 3 rounds were 5-5; the last round was unbroken. I looked at my watch after the second round and I was already past the halfway point to my previous PR, so I thought there was no way I'd beat it. That fourth round made all the difference. But, as I said, the lunges weren't great.
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Leg extensions: 95lb x max reps
13, 13, 11
Much better than last time, which was 10, 7, 11.
Tuesday, 5 April 2011
Legs (a.k.a. FUCK!!!)
Personal training with Paul
Bulgarian split squats 5, 5, 5, 5
50s, 85, 105, 115
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Front squat 5 x max reps @ 115
9, 8, 8, 6, 6
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For time:
30 x Bulgarian splits @ 95 (30 per leg)
Time = 6:02
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For time:
20 x back squats @ 145
20 x jump squats @ 95
Time = 7:53
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Leg extensions - 50 reps x 95lb
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Holy shit, I thought I was going to pass out today. There were times when I thought I'd lose my breakfast, my vision was blurred, and/or I lost all feeling in my quads. In fact, this is an accurate description of how I felt during today's workout. I think this is the toughest workout I've ever done, judging by how I felt while doing it and how committed I was to pushing myself not to quit.
Remind me why I put myself through this?
Bulgarian split squats 5, 5, 5, 5
50s, 85, 105, 115
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Front squat 5 x max reps @ 115
9, 8, 8, 6, 6
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For time:
30 x Bulgarian splits @ 95 (30 per leg)
Time = 6:02
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For time:
20 x back squats @ 145
20 x jump squats @ 95
Time = 7:53
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Leg extensions - 50 reps x 95lb
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Holy shit, I thought I was going to pass out today. There were times when I thought I'd lose my breakfast, my vision was blurred, and/or I lost all feeling in my quads. In fact, this is an accurate description of how I felt during today's workout. I think this is the toughest workout I've ever done, judging by how I felt while doing it and how committed I was to pushing myself not to quit.
Remind me why I put myself through this?
Tuesday, 29 March 2011
Legs
Partial squats 3, 3, 3, 3, 3
190, 210, 230, 250, 265 (2)
That's a new PR - up from 260lb - albeit for only two reps. The last time I did partial squats I failed at 260, which was actually my PR from a few weeks before that.
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Front squats 5 x max reps @ 110lb to 4 risers
10, 7, 7, 7, 6
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Back squats 5 x max reps @ 110lb to 4 risers
20, 17, 14, 11, 10
Both the front and back squats in this section were a few reps lower than before, but using a slightly heavier weight. I think I could have done a couple more front squats here and there if my grip hadn't given out.
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5 RFT:
5 x dumbbell front squats @ 40s
10 x air squats
(Both full ROM)
Time = 3:14
More than half a minute quicker than last time.
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I would have liked to fit in some leg extensions to finish off, but the machine was busy. Still, a satisfying session overall.
190, 210, 230, 250, 265 (2)
That's a new PR - up from 260lb - albeit for only two reps. The last time I did partial squats I failed at 260, which was actually my PR from a few weeks before that.
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Front squats 5 x max reps @ 110lb to 4 risers
10, 7, 7, 7, 6
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Back squats 5 x max reps @ 110lb to 4 risers
20, 17, 14, 11, 10
Both the front and back squats in this section were a few reps lower than before, but using a slightly heavier weight. I think I could have done a couple more front squats here and there if my grip hadn't given out.
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5 RFT:
5 x dumbbell front squats @ 40s
10 x air squats
(Both full ROM)
Time = 3:14
More than half a minute quicker than last time.
======
I would have liked to fit in some leg extensions to finish off, but the machine was busy. Still, a satisfying session overall.
Wednesday, 23 March 2011
Legs
Front squat 5, 5, 5, 3, 3 (to 4 risers)
115, 120, 125, 130, 135
======
For time:
60 x back squats @ 125 (to 4 risers)
Time = 7:46
======
8 rounds:
10 x traveling lunges @ 30s (5 per leg)
10 x air squats
Time = 7:52
This is 23 seconds slower than last time. Thankfully, I just avoided the 25 burpees penalty if I failed to finish in under 8 minutes. I blame Eric - his client was distracting me.
======
Leg extensions
25 x 95lb
25 x 65lb
115, 120, 125, 130, 135
======
For time:
60 x back squats @ 125 (to 4 risers)
Time = 7:46
======
8 rounds:
10 x traveling lunges @ 30s (5 per leg)
10 x air squats
Time = 7:52
This is 23 seconds slower than last time. Thankfully, I just avoided the 25 burpees penalty if I failed to finish in under 8 minutes. I blame Eric - his client was distracting me.
======
Leg extensions
25 x 95lb
25 x 65lb
Saturday, 19 March 2011
Legs
Personal training with Paul
Traveling lunges - 70 steps with 55s
Took 7 sets
======
Front squats
115 x 25 (7 sets)
105 x 25 (5 sets)
95 x 25 (5 sets)
======
4 rounds for time:
10 reverse lungs @ 115 (5 per leg)
10 back squats @ 115
Time = 12:05
======
Legs extensions 95 x max reps
10, 7, 11
======
Felt a bit bleh today. I took a new otc medication for my back pain, which might have been the cause. I don't think this limited my abilities in any way, but it was a distraction in the back of my mind. Still, I don't think I did too badly.
Cheryl had a fish-and-chips craving in the afternoon, so we headed to a restaurant she used to go to when she was a kid. We both had haddock and chips (actually, they were fries - you can't get real chips in Canada!). This was the first time I've eaten them since I left England when my diet was very different to now. I removed most of the batter - although I did eat some just to find out what it tasted like - and I ended up with heartburn for the rest of the day. Not that my diet is perfect, but it's so much cleaner now that I guess I've lost my immunity to deep-fried food!
Traveling lunges - 70 steps with 55s
Took 7 sets
======
Front squats
115 x 25 (7 sets)
105 x 25 (5 sets)
95 x 25 (5 sets)
======
4 rounds for time:
10 reverse lungs @ 115 (5 per leg)
10 back squats @ 115
Time = 12:05
======
Legs extensions 95 x max reps
10, 7, 11
======
Felt a bit bleh today. I took a new otc medication for my back pain, which might have been the cause. I don't think this limited my abilities in any way, but it was a distraction in the back of my mind. Still, I don't think I did too badly.
Cheryl had a fish-and-chips craving in the afternoon, so we headed to a restaurant she used to go to when she was a kid. We both had haddock and chips (actually, they were fries - you can't get real chips in Canada!). This was the first time I've eaten them since I left England when my diet was very different to now. I removed most of the batter - although I did eat some just to find out what it tasted like - and I ended up with heartburn for the rest of the day. Not that my diet is perfect, but it's so much cleaner now that I guess I've lost my immunity to deep-fried food!
Tuesday, 8 March 2011
Legs
Partial squats 3, 3, 3, 3, 3
190, 210, 230, 250, 260 (F)
======
10 RFT:
3 x front squats @ 130
5 x back squats @ 130
Both to parallel (5 risers)
Time = 13:10 (PR = 13:18)
======
For time:
50 x stationary lunges @ 55s
Every time I drop the dumbbells do 15 air squats and 10 max air jump squats
Time = 15:51
======
Strange day today because the whole of my back feels sore after yesterday's 300 workout. It's just doms, not injury pain, but today I felt like it was limiting my range of motion. My lower back is sore because of the deadlifts and my upper back is just as bad, perhaps because of the combined pull-ups, floorwipers and DB clean and presses.
The heavy partial squats fell short of my PR. I've squatted 3 reps at 260lb quite comfortably before, but couldn't manage a single rep today. I got down to the safeties, then my legs buckled.
My lack of ability to move freely really showed with the third exercise. This is the first time I've done it with 55s (the last time I used 52.5s) and I could feel my lower back tensing up whenever I did a lunge. My time today is much slower than when I did this with 52.5s and traveling lunges in December 2010.
Certainly not a waste of time today, but I could have done better. At least I beat my PR for the second routine - just!
190, 210, 230, 250, 260 (F)
======
10 RFT:
3 x front squats @ 130
5 x back squats @ 130
Both to parallel (5 risers)
Time = 13:10 (PR = 13:18)
======
For time:
50 x stationary lunges @ 55s
Every time I drop the dumbbells do 15 air squats and 10 max air jump squats
Time = 15:51
======
Strange day today because the whole of my back feels sore after yesterday's 300 workout. It's just doms, not injury pain, but today I felt like it was limiting my range of motion. My lower back is sore because of the deadlifts and my upper back is just as bad, perhaps because of the combined pull-ups, floorwipers and DB clean and presses.
The heavy partial squats fell short of my PR. I've squatted 3 reps at 260lb quite comfortably before, but couldn't manage a single rep today. I got down to the safeties, then my legs buckled.
My lack of ability to move freely really showed with the third exercise. This is the first time I've done it with 55s (the last time I used 52.5s) and I could feel my lower back tensing up whenever I did a lunge. My time today is much slower than when I did this with 52.5s and traveling lunges in December 2010.
Certainly not a waste of time today, but I could have done better. At least I beat my PR for the second routine - just!
Thursday, 3 March 2011
Legs
Dumbbell Bulgarian split squats 3, 3, 3, 3, 3
52.5s, 55s, 60s, 65s, 65s
======
Front squats 5 x max reps @ 105lb
12, 9, 8, 9, 7
======
Back squats 4 x max reps @ 105lb
20, 17, 14, 14
======
Leg extensions 50 x 95lb
Broke down into four sets: 15, 15, 10, 10
======
Today's workout felt a bit easier than I expected. Based mostly on one of Paul's sessions from a couple of weeks ago I scaled the weights to roughly 75%, which is what I usually do. However, I think I could have gone a little heavier on the front and back squats, even if it was only by 5 or 10 pounds more.
I used a bit of spare time at the end to practice doing hang squat cleans properly; i.e. not clean and then squat. I think this went okay. I did a few reps with an empty 45lb bar, then added 15lb to each side (75lb total), ending with a few reps at the RXed 95lb.
While I was waiting for Cher I tried a few overhead squats with an empty 25lb bar, trying to get the overhead grip right while keeping my balance and squatting low. A grip of just past shoulder width seems to work best for me. I started to do overheads months ago and for some reason never went back to them. I'll try them again next week with some weight.
52.5s, 55s, 60s, 65s, 65s
======
Front squats 5 x max reps @ 105lb
12, 9, 8, 9, 7
======
Back squats 4 x max reps @ 105lb
20, 17, 14, 14
======
Leg extensions 50 x 95lb
Broke down into four sets: 15, 15, 10, 10
======
Today's workout felt a bit easier than I expected. Based mostly on one of Paul's sessions from a couple of weeks ago I scaled the weights to roughly 75%, which is what I usually do. However, I think I could have gone a little heavier on the front and back squats, even if it was only by 5 or 10 pounds more.
I used a bit of spare time at the end to practice doing hang squat cleans properly; i.e. not clean and then squat. I think this went okay. I did a few reps with an empty 45lb bar, then added 15lb to each side (75lb total), ending with a few reps at the RXed 95lb.
While I was waiting for Cher I tried a few overhead squats with an empty 25lb bar, trying to get the overhead grip right while keeping my balance and squatting low. A grip of just past shoulder width seems to work best for me. I started to do overheads months ago and for some reason never went back to them. I'll try them again next week with some weight.
Saturday, 19 February 2011
Legs
Personal training with Paul
Front squats (to 4 risers)
5 (95), 5 (105), 5 (115), 4 (125), 5 (125), 4 (135), 4 (135), 4 (125), 4 (125)
======
For time:
60 x back squats @ 125
Time = 9:10
======
8 rounds:
10 x travelling lunges @ 30s (5 per leg)
10 x air squats
Time = 7:29
There was a penalty of 25 burpees if I didn't complete this in under 8 minutes.
Front squats (to 4 risers)
5 (95), 5 (105), 5 (115), 4 (125), 5 (125), 4 (135), 4 (135), 4 (125), 4 (125)
======
For time:
60 x back squats @ 125
Time = 9:10
======
8 rounds:
10 x travelling lunges @ 30s (5 per leg)
10 x air squats
Time = 7:29
There was a penalty of 25 burpees if I didn't complete this in under 8 minutes.