2015-11-10 training log

Man… leg day is killing me.

It’s good tho. I need a lot of work, and I’m getting it. It’s the squats with AMRAP, then the high-bar…. then RDL. All together? Leaves me hurtin’.

No question tho, two parts of the equation are simple: 1. the diet: this needs fuel and I just don’t have any (by design), 2. my work capacity. But that said, I can say my work capacity is improving, which is good.

On the RDL’s, I realized that I’m not quite doing them correctly. My back rounds a bit, and RDL’s apparently need a very flat back. So I ended up trying to work that better, dropped weight some, and trying to focus on improving form. I’ll continue my focus there.

Same with the calf raises. I’m trying a suggestion from Paul Carter where you sink into a stretch for a good 5 seconds, then pretty much explode up and hit a really strong peak contraction; slow on the way down, sink into the stretch, 5 seconds, repeat. I suspected I’d have to lower the weight and sure enough I did. Try it.

Anyways, hell of a work day. Now the next 48 hours or so need to be strict to the diet…. which isn’t easy right now. But I see my goal, so… gotta keep that focus.

  • Squat
    • bar x 5
    • bar x 5
    • 115 x 5
    • 145 x 4
    • 170 x 3
    • 215 x 2
    • 240 x 1
    • 210 x 11 (AMRAP)
    • 210 x 6 (50%)
  • High Bar, close-stance Squat
    • 115 x 12
    • 115 x 10
    • 115 x 10
    • 115 x 9
  • Deficit (1″) RDL
    • 215 x 8
    • 215 x 4
    • 185 x 6
  • Leg Extensions
    • 45 x 15
    • 50 x 13
    • 55 x 11
    • 45 x 15
  • Leg Curls (superset with Extensions)
    • 30 x 15
    • 35 x 10
    • 40 x 8
    • 30 x 8
  • Standing Calf Raises
    • 100 x 10
    • 100 x 6
    • 80 x 8
    • 80 x 8
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