Friday, February 17, 2006

ME Squat/DL

LifeFitness Elliptical: Hill Profile, Level 6, 30 minutes steady state.

18” Box squat: 135x5, 155x5, 175x5, 205x5, 225x5, 245x5, 265x5 (5RM: started to feel the weight), 285x3 (the third attempt did not go so I reset, tightened up some more and got it. Maybe it should read 3.5 reps). Next time, 285 will be mine for 5!!!

Band GHR: 20 reps in three sets.

Nautilus Nitro Leg Abduction: Worked up to 65x10, then 80x6
Nautilus Nitro Leg Adduction: Worked up to 65x10, then 80x9

DB Walking Lunge (Weight is total of two dumbbells, reps are per leg): 50x10, 40x10x2. These were hard. All this single leg stuff makes me humble - - - I got lots of work ahead to build up a big squat.
Seated Calf Raises: 50x15x3
Birddogs: 3 sets of 4 10-second holds.


Stinn said...

18" sounds like a pretty high box, or maybe I'm underestimating the box height we use.

Alberto Caraballo said...

It is high. My goal is to get used to squatting with a big weight. I've never handled 285 for that many reps in any squat, my legs are tired but my upper back muscles are fried. If you look at my cycle, the box drops 2" each wave, down to parallel in the third wave. I'll start EFS' Beginners program after the break, and their first ME squat movement is a low box squat, which will be another 2" drop for me. I squat regular on the SE/RE days for each wave.

Scott said...

I know what you mean when it comes to being humbled by the single leg stuff - even pistols are a killer after a while.

Jon said...

Interesting use of the box. So what will be your last height, 12"?

Alberto Caraballo said...

12" will be it.

Kris said...

Good going Alberto!

I should start to do some lunges for them quads myself. Always hated them with a barbell, will give the dumbell version a go. Are the 10 reps total steps (5 reps per leg) or reps per leg?

John McDonald said...

Very nice job, Alberto... Good plan with the descending box heights, too.

Alberto Caraballo said...

That's 10 reps per leg. I've got to fix my notation on those:)