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Old 04-15-2013, 06:28 PM   #171
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Default Monday, April 15, 2013

Phase 3 - Week 2

Warm-Up
Hill Sprints x 5

Deadlift (warm Ups)
165 lbs x 5
205 lbs x 5
250 lbs x 5
290 lbs x 3
330 lbs x 2
370 lbs x 1

Deadlift (work sets)
290 lbs x 15

Rack Pulls
235 lbs x 5
285 lbs x 5
330 lbs x 3
380 lbs x 2
425 lbs x 1

1 Legged Split Squats
BW x 12/12
BW x 12/12

Notes:
I'm wiped out. Time to eat, A LOT.

Last edited by Off Road; 04-15-2013 at 06:57 PM.
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Old 04-15-2013, 06:54 PM   #172
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Nice work man. 1 legged squats, brutal. Why warmup so heavy compared to work sets?
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Old 04-15-2013, 06:56 PM   #173
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Great work OR! Strong pulling! 1 legged squats, I'm not sure I could do 1! Keep working hard bud!!!
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Old 04-15-2013, 06:56 PM   #174
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Originally Posted by fenrisulfr View Post
Nice work man. 1 legged squats, brutal. Why warmup so heavy compared to work sets?
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Great work OR! Strong pulling! 1 legged squats, I'm not sure I could do 1! Keep working hard bud!!!
That should have read "1 legged split squat"

I warm up heavier so that the work sets start out feeling lighter and allow more reps. It's mostly a mental trick.
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Old 04-15-2013, 07:24 PM   #175
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I tried to start doing those but man they are tough so I kind of gave up on them.
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Old 04-15-2013, 08:57 PM   #176
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Originally Posted by fenrisulfr View Post
Nice work man. 1 legged squats, brutal. Why warmup so heavy compared to work sets?
I reckon it will make the work sets, which will ultimately make him stronger and bigger, seem lighter.

Ya, on the split squats, not much if any extra weight is needed. Tricky to hold balance as well.

Excellent training once again OR!
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Old 04-16-2013, 04:54 AM   #177
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Originally Posted by Off Road View Post
Phase 3 - Week 2
Deadlift (warm Ups)
165 lbs x 5 205 lbs x 5 250 lbs x 5 290 lbs x 3 330 lbs x 2 370 lbs x 1

Deadlift (work sets)
290 lbs x 15

Rack Pulls
235 lbs x 5 285 lbs x 5 330 lbs x 3 380 lbs x 2 425 lbs x 1

1 Legged Split Squats
BW x 12/12 BW x 12/12
Strong in-fact very strong DLs OR ... 290*15 must be a killer. I've not tried anything more than 10 on a DL set ... looked brutal ...

1 legged split squat ... thats torturous ...
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Old 04-16-2013, 06:46 AM   #178
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strong pulls off road

i would need to eat alot after all those deadlift reps
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Old 04-16-2013, 08:05 AM   #179
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Originally Posted by fenrisulfr View Post
I tried to start doing those but man they are tough so I kind of gave up on them.
Ya, I wish I could do one legged squats. My son and I are working them but I can only manage quarter squats yet. So for now I'll be working the split squats hard.

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Excellent training once again OR!
Thanks Squat.

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Originally Posted by ravimolasaria View Post
Strong in-fact very strong DLs OR ... 290*15 must be a killer. I've not tried anything more than 10 on a DL set ... looked brutal ... ...
My squat has been feeling pretty weak in the hole. I figure, how can I ultimately reach 400 lbs x 20 reps if I can't even pull that amount. So, it's deadlift time for a while.

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Originally Posted by leefarley View Post
strong pulls off road

i would need to eat alot after all those deadlift reps
Thanks. I ate a few big bowls of rigatoni with tons of sausage. I feel perfectly fine today except the DOMs in my upper back. Feels like a hot knife between my shoulder blades
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Old 04-16-2013, 08:17 AM   #180
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I am glad you said that about DOMS, felt like that after my recent rack pulls and thought I may have been doing something wrong.
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