January 27th, 2010
Lower Body Focus
Condition:
I’m feeling damn good today. No reason why, I just feel good.
Warm Up:
Some RW Drills
Some activation drills
Workout:
Single-Leg RFI (focusing on the feet)
6 sets
Broad Jumps onto Boxes
About 25 total
Worked up to a 40" box from 72" away
ADA Drops
10 @ 36"
1 & 1/2 Rep Back Squats
2 x 5 @ 315 lbs, 240 sec. rest
Single-Leg RDLs
1 x 10 (per leg) @ 95 lbs, 120 sec. rest
Ab Work
Cool Down:
Mild plyos
Notes:
Well, I wasn’t supposed to be using 315 for my squats for another week, but I’ve taken 10 lb jumps the last two sessions. Last session I did it because I didn’t want to hunt for 2.5s. This session I did it because I couldn’t stand the thought of loading the bar to 310 lbs. No matter, I got both sets without too much trouble. I could tell I’d advanced too fast though. I would be much more comfortable with the weight had I worked up to it at the pace I’d intended.
Beyond that, my jumps, drops, and RFI work all felt nice and fast. I feel energized right now, rather than tired. I do have to say my glutes are going to be sore tomorrow. The squats really did a number on them.
Here’s a clip of my first set of 1 1/2 squats:
http://www.youtube.com/watch?v=bw0mKPC31nk