Leg Emphasis 2. Front Squats (straight sets), Deficit stiff-leg deadlifts (straight sets, 3-1-1–1 tempo), leg extensions (350 method, 3-1-1-1 tempo), DB upright rows (straight sets, 3-1-1-1 tempo), 1-hand neutral grip push downs (straight sets, 3-1-1-1 tempo), prowler, no bike.
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Video of a set of deficit stiff-leg deadlifts. Yeah, a little more lower back rounding than the form police would like.
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I hate front squats. 😄 But I expect them to be what I need to make my squat stop sucking. So I do them, because I know the only way to stop hating them is to stop sucking at them. 😄
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On the 3-1-1-1 tempos, I’m good at the 3 eccentric, but often my focus there keeps me in that groove and I have a 3 concentric. Need to keep that at a 1.
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Prowler kicked my ass hard. No bike - quad pump was real and knees weren’t having it.
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#gym #fitness #ignitefitnez #liftlocal #wendler531 #531 #liftrunbang #prowlerpushes #renaissanceperiodization #fatloss #frontsquat #deadlift
Push Emphasis. Incline bench press (5,4,3,2,1,AMRAP,50%), DB bench press (straight sets, 3-1-1-1 tempo), Tate press (350 method, 3-1-1-1 tempo), neutral grip cable rows (straight, 3-1-1-1 tempo), wide grip lat pulldowns (straight, 3-1-1-1 tempo). Farmers walk. 10 min bike.
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Video of top incline press set, which I didn’t realize until after was a PR. Haven’t incline pressed in almost a year, and my bench went up, so this stands to reason. Had more in the tank too, but this cycle isn’t about PRing. Still, fun.
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Solid session. Body is adapting to the work, which is good. Slight bump to assistance work. A little closer to failure.
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Farmers felt good. Calf continues to improve. Oddly woke up in the middle of the night and found THE stretch that hits it just right. Huzzah!
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#gym #fitness #ignitefitnez #liftlocal #wendler531 #531 #liftrunbang #fatloss #renaissanceperiodization #benchpress #farmerswalk
Leg Emphasis 1. High-bar Squats (5,4,3,2,1,AMRAP,50%), leg press (quad emphasis, pyramid up), lying leg curls (350 method), seated DB press, incline DB curl, prowler push, bike.
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Video of high bar AMRAP set (stopped at 10 tho). Bar path is better, but still needs work.
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Week 3 starts. Certain exercises get a set added, to increase weekly volume. I also decided to refine some rep ranges. For example, squat ARAMP will go up to 10.
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Calf feels pretty good. Still a bit tight, but I stretch it often and it’s improving. Still opted to walk the prowler. I think part of the injury was because while I was taking it light in some regards (weight, reps), but not in others (full on running). So, let’s scale back and truly start light, work up to it.
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#gym #fitness #ignitefitnez #liftlocal #wendler531 #531 #liftrunbang #prowlerflu #fatloss #renaissanceperiodization
