Week #1 Day #3 (6/5/11)
Front squats (clean grip) 185x3x6
Close-grip 2-board press 245x3x10
Barbell rows 200x3x8
Barbell hip thrusts 135x3x15
Pistol squats BWx3x6
Triceps pushdowns 4x20 (choked light band)
Hanging leg raises (knees to chest) 3x12
Hanging leg raises (straight legs) 1x10,1x8
Notes: I was already sore as hell coming into this session, and I knew that even with the lighter weights it was going to be on the painful side, lol. Front squats were pretty light and they actually helped to loosen up my sore-as-hell legs. Close-grip 2-boards weren't too bad, even though he had me way outside the rep range that I have traditionally gone with on this lift.
Interestingly enough, the pistols were the hardest thing I did. Never used them before, but FFS I have never felt my quads activate so much for an exercise in my life. Luckily I was just using my bodyweight, otherwise I would've been in trouble. Happy to get 14 reps on the chin-ups, especially since I have to do mine using the 2"x2" cross-beam on my power rack.
Usually my grip wears out before everything else does. That grip issue came into play during the hanging leg raises, as my hands were just shot by the last set and I could literally not hold on any more. I guess I'll have to invest in those straps.