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Post by Pam on Sept 28, 2003 9:34:58 GMT -6
DE Squats
GHR Situps 3x15x25
Box Squats (14.5" Box w/chains) 1x10xBW,45 8x2x65
GHR 3x5xBW
Superset:
Dimel Deadlifts 3x15x85 (need to go up in weight on these next time)
Leg Ext 2x15x50 2x15x75 (my knee is bothering me so I think I am going to stick to 50 lbs for these until its better)
Well thats it, short and sweet but I'm sweating like pig, now doesnt that sound attractive. I cut out one ab exercise because I have a full day ahead of me.
Not much to say, speed was good on the box and my form felt pretty good. I was able to keep the bar lower on my back. Only problem was my knee. It isnt too bad and I'm going to make sure it stays that way.
Gotta run, I hope ya'll have a good Sunday.
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Post by jack on Sept 28, 2003 14:05:36 GMT -6
How did the bar feel when you carried it lower and did you feel faster on the concentric ? I've got an old knee brace if you need one. Does the 65#'s feel light or just about right. We need to have a good squat session.....I want to watch you in action. I'm thinking even though you're using percentages the 65 may be a little on the light side. What do you think. Any soreness in the tri's. If not we may have to bump the weight up on these or throw in a few high rep sessions. Yes,I'm pushing  . It looks like you've got a partner. I envy you . |
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Post by Pam on Sept 28, 2003 18:29:29 GMT -6
How did the bar feel, well, hows weird sound. I still need to get used to that Jack. As for more weight, 65 was about what I needed for my knee this morning. I was actually going to go with a lower box, but my knee bothered me too much on my warmups so I added the extra height. Its not bad, this happens all the time. I just need to keep up the light leg extension and I'll be good as new by the end of the week. As for tri's, I definitely need more weight but I am trying to be smart...ahem...and work up with the weights rather than go head first back to what I was doing. I'll add more weight next time though, I dont have any soreness at all. I have a great partner and he is even liking it this time! He was so funny on the GHR. He was scared and would hold on to me to go down and then I basically pushed him. I'd do that, he'd turn red as a beet and then say "One". One for who? Me? I'm not sure he was doing anything. We had fun though. He'll get it once he gets used to it. |
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Post by jack on Sept 29, 2003 3:32:20 GMT -6
If you do go up in weight use a little higher box. In fact if you're knee is still bothering you,you might want to use a little higher box anyway. The lower bar position will feel natural in no time. Just remember to keep a good back arch and pull those shoulder blades in. Instead of extra weight try the bands with DB extensions. This will not put any stress on the eccentric but give you some more resistance at the top. I agree with taking it slow,you're being smart but we need to work to those tri's a little more too. Some weighted pressdowns after your main tri exercise will help give you that feeling that we crave . |
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. It looks like you've got a partner. I envy you 
And so my week begins.