01.27.12 Outwork Day
Even though I managed to get quite a few things accomplished today that I wanted, there is still a substantial amount left on my plate. To illustrate …
Things I did:
Lifted/shot videos of speed squats, SLDL, and leg press.
Shot the introduction video for my “Quake vs. Crunch” experiment.
Picked up my “supplies” for the first half of the experiment.
Went out to dinner with my girlfriend and got some tasty Thai food.
Watched a movie with my girlfriend.
Ate a homemade banana split.
Things I still need to do:
Edit the introduction video for my “Quake vs. Crunch” experiment so it can go “live” on Monday.
Upload my lifting videos.
Write out my lifting schedule for the upcoming week/decide what to do about rows and incorporating a non-traditional cardio day.
However, as I work sixteen hours this weekend, I’m going to cut this entry short so I can get some sleep.
EDITED TO ADD: Something really awesome happened at the gym today - somebody else did deadlifts. A relatively stacked young man walked in, stretched, walked to the rack, performed a warm-up set of deads with just the bar (+1 for not being afraid to look "weak" like some, i.e. the rest, of the people who go to my gym), proceeded to load it with two plates and one 25'er on each side, and went on to not only be fast as faurk off the floor but have the tightest lock-out. Ended up complimenting on his form and he said he say me doing my seated calf raises and was impressed. Little things like this are awesome.Outwork
10x50 Notes: As per Mini Forklift’s suggestion, I decided to use these as a warm-up for squats with extremely light weight. Definitely not knee pains like previous tries with these and I like the idea of using them as a warm-up for heavy squats on power days.
6x3x110 Notes: Speed work at 70% of my 5-rep max. Focused more so on the “speed” aspect than depth – something that’s pretty clear on the video I shot on these. However, I hit parallel on every rep so I’ll take them even though I’d prefer to go deeper.
Barbell front squats
10x85 (5 rep increase) Notes: I messed up my outline in my notebook so the weight wasn’t as heavy as it should have been (should have been 2x8-12x85, which I thought was the case when I was lifting but didn’t want to chance it. Form was spot-on, though, – no wrist soreness from improper weight distribution and my elbows stayed up the whole time.
Incline leg press
8x270 (2 rep increase)
10x180 Notes: I wanted 12x270 and 12x300 so badly on these today and I probably could have gotten 10 on the 270 but I wanted to leave some reps in the can so that I could do more sets.
2x12x110 Notes: After shooting a video of the first set of 110s, it looked like I was going to far down with the bar, forcing my back to bend and my legs to angle backward (if that makes sense). Fixed it on the second set and felt so much better.
Seated leg curls
11x80 Notes: These are always so hit-or-miss but I definitely got full ROM for these which I don’t think I was when I was cranking out the 90s and 100s – largely because I didn’t realize I could adjust the seat more to fit my extremely short stature (being 5’3” sucks). Still disappointed with the low weight even doing them before calf raises, though.
Seated calf raises
12x177.5 Notes: 3 second holds on each rep = calves on fire. Felt awesome.
Cable glute kickbacks
10x40 Notes: First time trying these out and I can get behind them. My glutes need a lot of work and some guy was using the DBs I needed for lunges.
Calf raises on leg press
8x130 Notes: Threw these into the mix to follow PHAT even more closely. Should have done higher reps with lower weight but the second set led me to believe I could have gotten at least 12 out of the last. No dice.
Leg extensions (cool down/burn sets … oxymoron?)
5x20 Notes: No rest between sets and, by the end of it, I definitely couldn’t move my legs at all. Pretty satisfying way to an otherwise lackluster session.
Macros: ~40/126/200 (approximate because I don’t know what dinner officially was)