Thursday, October 21, 2010

ME Squat/DL

Tuesday evening: Elliptical, 30 minutes, level 7 hill profile.

I had just dropped my son off at driver's ed and felt that I would rather drive fast to get to the base and work out than drive 15 minutes to home, rush a workout, get him, and do aerobics later. Since I didn't have the sled, I used the Jacob's Ladder as a finisher. This workout turned out to be pretty good for me.

Arched Back Good Morning: 45x8, 65x5, 85x5, 105x5, 125x3, 145x2, 165x3, 185x3, 205x3, 225x1. The 205 triple was really clean and the 225 less so: I almost lost my arch and I almost descended into a squat at the bottom and had to right myself fast. So if I had to use this as an accessory movement, I would compute the numbers based on the triple (about 217-220 pounds).

Hoist Leg Press: 210x10, 280x8, 350x6, 420x4, 490x3, 560x3, 630x3, 700x3 (3RM)

Lying Leg Raises: 14, 10, 8, 6 reps
Assisted Situps on a Slant Board (Light Bands): 10, 8, 6, 4 reps.

Jacob's Ladder: 18 minutes (30 seconds on, 30 seconds off)

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