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Old 01-25-2010, 06:50 PM   #30
jdmalm123
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Join Date: Jan 2010
Location: Colorado
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Thumbs up Bulldozer Prep Session - Legs

Bulldozer-Legs

Warm up:
BW Lunges x 20, Jumping Jacks x 20, BW Pull ups x 8, BW Chin ups x 5


Front Squat: 65x20
Back Squat: 135x20
Front Squat: 65x20

Single Leg RDL: BWx10 each leg
RDL: 135 x 12,10
Single Leg RDL: BWx10 each leg

DB Saxon Side Bend: 8 x 20


Comments:
-Due to everyone's schedule, we moved legs to Monday and Arms to Tuesday. This may be an issue when the Friday DLs get serious.

-We obviously started light, but no one in my group (3 guys total) has squatted in a while. However, the back squat felt awesome to me.

-I'm just going to add 10 lbs per week to the squat and 5 lbs per week to the RDL and see where we hit the target of 5 mini-sets. Adding 10lbs per week on the squat for 12 weeks would mean 255 x 20. That would be sweet!

-This took an hour including the warm up, but I had to explain everything this time.

-Even though it was too light, I really like the WO structure and can see the potential. This won't be easy for long but it should be enjoyable and productive.
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