Leg extension machine is on the other side of the gym and there was basically a line for the squat racks so leaving to run across and ask to work in with the lady who sat on it for a literal half hour wasn’t happening today. Followed the “suckstitution” rule I always follow when I am forced to change something, meaning if you have to substitute something, it better be something that sucks a bit more. Bodyweight sissy squats using the squat rack to stabilize if needed fit the bill.
Week 1, Day 2: Legs
Prowler Push:
+4 plates, just a slow and methodical push. I push leaning forward, arms locked out, shoulders shrugged upwards, like an overhead press. Took the time to feel everything during the push. Finished with the beginnings of a sweat and a nice little pump.
Complex A
Squats on squat wedge
185 2x5 probably a 3 second negative, less than 1 second pause with hams touching calves, 1 second positive, immediately into a slow descent again.
Bodyweight sissy squats
2x15, another 3 second negative, pause on the last rep in the hole.
Backwards sled drag
2x1min +4 plates. Again, slow, methodical, focusing on starting the movement on ball of foot and extending the legs to focus on the quads instead of just walking backwards and dragging with my arms.
Complex B
RDLs
225 2x5 3 second negative until I feel the hamstring stretch, and a hip hinge.
Leg curls
90 2x15 first set was textbook, making sure to keep hips down. Second set the last 3 reps required a bit of a bounce and some hip-rise but perfectly safe and minimal form breakdown.
KB Swing
55# KB 2x1min (45, 42) knew this would be the worst - I’d be closer to the 80 to hit the 35% weight prescription but I want to work up to that. KB swings are brutal, and despite doing the 10K challenge it’s been a while. I knew this would be the worst part of the workout and it didn’t disappoint. Some other girl was doing them near me in the classic “why are these hurting my back” way, aka a squat and a front raise, instead of a hip hinge and a hip snap with legs barely bending and the hips getting the weight 95% of where it needs to be. I LOVE the hamstring pump from this complex, just brutal and miserable and totally worth it.
Goblet Squat 90 degree hold
50# DB, 3 breaks, paused time, got it done. Breaks may have been 10 seconds if that.
BSS hold
Left leg (weakest) first, took 3 breaks but never got out of position, and did the same with the other leg.
Fasted all day, broke fast at 3:30 with a shake with metabolic drive, half a frozen banana and a spoonful of natural PB.
Drank surge before workout, another dose during workout, another scoop of protein just with water after workout, and sushi for dinner - just the sushi deluxe, which is 10 pieces of raw fish with rice and a 6-piece tuna roll, so nothing but protein and rice, no tempura or fried rice or dumplings.
Todays workout did not disappoint. Not a lot of weight is needed to make it brutal. I have room to increase a couple weights on this, like the KB swings, but overall things are going very well.