December 6th, 2009
Lower Body Focus
Condition:
Not the greatest today. My knee still hurts from where I hit it, I spent far too long hunched over my textbooks, and I haven’t eaten enough. Still, I’m ready to go.
Warm Up:
Some RW Drills
Some activation drills (mostly non-tripods)
Workout:
Medball Tosses for Height
4 sets x 5 reps @ 23 lbs, 180 sec. rest
Back Squats (close stance, full ROM, start a new set every 3 minutes)
5 sets x (5, 4, 3, 2, 1) reps @ 345 lbs, ~150 sec. rest
SL RDLs (slow, focusing on stretch)
2 sets x 8 reps @ 95 lbs, 120 sec. rest
Ab Rollouts, Levers, Etc.
Until my abs were sore
Cool Down:
Some more activation drills
Mild plyos
Notes:
Well, since I hit my short term goal of a projected 2.25x BW squat, I’m shifting gears a little. Taking a cue from a friend of mine, I’m incorporating throws into my routine in lieu of OLY lifts. Despite the fact that the loading isn’t too great (23 lbs), the acceleration of throwing for maximal height more than makes up for it. 20 full effort reps was tough as hell.
After that, I was a little more tired than usual for squats, but they went down without a hitch. I wanted to take it easy today.
Things are going well all around.