I’ve been kicking around the idea of keeping a log here and decided to go ahead and do it. Currently I’m using a template from a new popular strength training book as a guide. Those familiar with it will eventually notice adjustments I’m making. These are made based on my personal quirks that need fixin’. After the regular template runs out next month, I’ll be doing my own thing.
Weaknesses I’m trying to improve:
Abs/low back (hell, the whole back)
Here’s yesterday gym shenanigans
Foam roll and dynamic warmup
A. Free Squats:
7x2 @ 155
As a specific warmup to the squat I did barx10, 75x8, 95x5, 125x5. Why like this? Because the rep scheme is what I do for benching which has progressed well, so I’m hoping it does the same thing for my squat. So far it seems to be working. Plus I’m getting in better shape.
B1. Rack Pulls From Knees:265x5, 275x5, 245x7
I used to do these with 315+, but my back would be rounded up like a question mark. I’m feeling these in all the right places now.
B2. Wall Ankle Mobilizations: 4x8
B3. Miniband Pullaparts: 5x20
Just trying to get more work in for my traps any way I can. This is one of those DeFranco ideas that sounded good.
C. DB Reverse Lunges w/ Front Foot On 3 Plates: 25sx5,5, 20sx7
Lunges have always given me trouble because my abs suck and my hips shift all over the place. They’re slowly coming around.
D. Bulgarian Split Squat Hold w/25# plate for 30sec/side
I need to lengthen my stance on these.
10 minutes on incline treadmill
Thoughts/comments/questions/concerns are welcome and encouraged.