[kennknee]

@MrThreeSixtee - kennknee - Training and Supp Log - 02/25/2013

PWO Supp – 2 scoops of Jugg HP - Pink Lemonade



Intra Supp: Infinite Force – Grape



Stats
Weight: 186
Location: Anytime Fitness
Mood: Above Average
Length: 75 minutes






ECCENTRIC SQUAT

Testing out a workout I wrote for my upcoming program I’m calling THE BOX SET.
*Another beta test of this program that I wrote. The eccentric days or FORM days will consist of sets of 10 with a 10 second negative/eccentric phase count.

Description:
Negative reps promote hypertrophy greatly because they allow the muscles to experience extreme trauma. Slowing down also allows me, as a relative newbie, to really focus on the form. Used a 14 " box on the Squat for a slight pause at the bottom. Yowser.


Main Lift

Low Box - Barbell Back Squat
*negatives on 10 second lowering count. Resting time was roughly 90 seconds.
Set 1 – 125lbs x 5 reps (40% of 1RM)
Set 2 – 125lbs x 5 reps (40% of 1RM)
Set 3 – 125lbs x 5 reps (40% of 1RM)
Set 4 – 125lbs x 5 reps (40% of 1RM)
Set 5 – 125lbs x 5 reps (40% of 1RM)
Probably doesn’t sound like much, but OMG, the 10 second all the way down, then pause and up is amazingly effective.


Accessory Lifts

Deep Leg Press
*negatives on 10 second lowering count. Resting time was roughly 90 seconds.
Set 1 – 400lbs x 10 reps
Set 2 – 400lbs x 10 reps
Set 3 – 400lbs x 10 reps
Set 4 – 400lbs x 10 reps
Set 5 – 400lbs x 10 reps

Front Squat
*negatives on 10 second lowering count. Resting time was roughly 90 seconds.
Set 1 – 95lbs x 5 reps
Set 2 – 95lbs x 5 reps
Set 3 – 95lbs x 5 reps
Set 4 – 95lbs x 5 reps
Set 5 – 95lbs x 5 reps

Standing Calf Press
*negatives on 10 second lowering count. Resting time was roughly 90 seconds.
Set 1 – 200lbs x 10 reps
Set 2 – 200lbs x 10 reps
Set 3 – 200lbs x 10 reps
Set 4 – 200lbs x 10 reps
Set 5 – 200lbs x 10 reps

Finisher
Stability Ball Crunches – amap = 115 reps