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Old 02-21-2012, 09:17 PM   #621
Disciple X
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2-21-12

Squats- beltless
45x10
45x5
135x3
225x3
275x3
300x3 PR!
275x3 x 2 sets

Paused Squats- beltless
225x5 x 2 sets

Romanians
135x5
225x5 x 10 sets (straps added at set 6)

Leg curls
60x20

Ab wheel
Set of 15
Set of 10

HS Seated Calf raises
50x10 x 5 sets

Awesome workout! Got in there and did what i wanted to do. Time to build some momentum and carry through to more PRs!

Last edited by Disciple X; 02-21-2012 at 09:30 PM.
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Old 02-21-2012, 09:56 PM   #622
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Originally Posted by Disciple X View Post
Didnt realize the aftermath of 10 sets of 5 on peldlays until i just foam rolled to loosen up for squats... mid back= destroyed. Lol.
Don't sneeze...

Hopefully that will be gone by the time your bench. I always end up with charlie horses when I bench with back DOMS.

Congrats on the squat PR.
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Old 02-21-2012, 10:14 PM   #623
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Haha... i love it! That ab wheel destroys my lower abs, well actually my abs in general, but especially the lower portion. Its probably going to be hard to get out the bed tomorrow...
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Old 02-22-2012, 06:27 PM   #624
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2-22-12

Front Squats
45x5
135x3
225x3
255x3
Added belt
280x3 PR! Good bit left in the tank almost went for 300 x 2 or 3 but decided to call it good for tonight...

Neck machine
Front 25x10, 35x10
Sides 25x15, 45x10
Rear 25x15, 55x10

Plate pinches
2 thick 10s for 1:30 each hand
2 25s both hands for 1:00

Scapular retraction work on bench for 2 sets

Feelin good! Did a lot of mobility stuff earlier today. Learned a lot watching "mobility WOD" videos...

Last edited by Disciple X; 02-22-2012 at 06:34 PM.
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Old 02-22-2012, 06:41 PM   #625
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Old 02-22-2012, 07:11 PM   #626
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Sorry I missed ya. My back is all out of wack and running low on gas lol.
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Old 02-22-2012, 08:20 PM   #627
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Its cool man. Did work anyway!
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Old 02-22-2012, 08:23 PM   #628
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Killed that front squat. Real impressed.
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Old 02-22-2012, 08:39 PM   #629
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Thanks bud, more coming!
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Old 02-23-2012, 12:06 AM   #630
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Quote:
Originally Posted by Disciple X View Post
2-22-12

Front Squats
45x5
135x3
225x3
255x3
Added belt
280x3 PR! Good bit left in the tank almost went for 300 x 2 or 3 but decided to call it good for tonight...

Neck machine
Front 25x10, 35x10
Sides 25x15, 45x10
Rear 25x15, 55x10

Plate pinches
2 thick 10s for 1:30 each hand
2 25s both hands for 1:00

Scapular retraction work on bench for 2 sets

Feelin good! Did a lot of mobility stuff earlier today. Learned a lot watching "mobility WOD" videos...
Strong Front Squating!! Congratulations on the PR. That's some heavy ass weight to be front squating.
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