Bodyweight - 240
Bar x 20
135x5,5
225x5
315x4
365x3
405x2
475x1
500x1
530x1
Pause Squats - 425x2 sets of 3
Abduction and Adductor Machines - stack x 12 on the bad girl, stack x 18 on good girl
Calf Raises - stackx13,12
Notes - Didn't feel great today as my whole morning was thrown off a bit. My squats did not feel the greatest. Hips wouldn't breaking properly and my IT band has been bothering me a bit. Will do my best to remedy this this week.
Special thanks to Adam and Rachel who made the drive out to train and chat. Great meeting you guys and thanks for the support.
I plan on eating until I die tonight. There, I said it.
Great meeting you Paul. Thanks again for the shirt and the advice. Look forward to training again soon!
ReplyDeleteAfter reading about your use of the abduction/adduction machine, and thinking of how it might address my problems, I gave it a try during my last lifting session. I didn't really know how to program it though (weight, reps, sets, frequency, etc.)... any tips?
ReplyDeleteAdam and Rach - Likewise.
ReplyDeletePhil - Just start out light and warm up! A guy told me on reddit he tore his adductor on this machine not warming up properly.
Warm up over 5-6 sets to 1 top heavy all out set. Then try to break that each week. So if you get 10 with 150 pounds, next week trying to get 12. When you can get 15 up the weight.
Paul-
ReplyDeleteIm sure youve said it somewhere but when youre at the bottom in the pause squat how long do you hold the squat?
Ryan
Probably a good 3 seconds. Long enough to make sure all of the reflex is gone out of the bottom of the movement, so that it becomes a brute strength movement. I also always make sure the last rep is held the longest.
ReplyDelete"I plan on eating until I die tonight. There, I said it."
ReplyDeleteLOVE IT
Did this friday and friends wanted to get horrible quality pizza. Feeling like I need to get another massacre day in to make up for that bs. Probably ate 6-7k on friday.
I'm still alive but barely. I ate a shit ton last night. Scared to check my weight.
Delete