Tuesday, February 23, 2010

Tuesday: SQUAT!

Hahah...not that I did squat (as in diddly), but that today was SQUAT day! I'm really not so sure anyone else is quite as entertained as I am by that word lately ;)

PROGRESS! I think :) My notes going into my workout this morning said, "SQUAT - wider stance, higher bar, torsoe/head/chin UP, ass OUT, knees OUT"

Those were the goals of my training today, really wanted to try to get a good feel for this form, and I think it was a good thing. At least it *felt* more comfortable. Tough to compare strength, I think right now I'm not as strong (fewer reps, lower weight - started low since experimenting :) but I think that I will progress quickly as I work with this form a bit longer and continue to focus on better strengthening my quads and adductors. There are exceptions, there are some REALLY BAD reps, but there are more good than bad overall, and the bad are towards the end of the heavier sets as I tire. Not only that, but this just FEELS more natural to me, which will be a big boost in confidence which can ONLY help my performance :)

Without further delay....dere it is:

Warm-up sets then

10 x 95
From February 23

3 x 115

3 x 135
From February 23

6 x 145
From February 23

8 x 135
From February 23

10 x 135 165, 165
A lot of *thinking* going on in these sets...needs to become more natural and instinctual.

Set 1 135 x 10 (with wrong shoes and clunky all around)
From February 23

Set 2 165 x 10

Set 3 165 x 10 (again)
From February 23

Hack Squats (these are getting easier) 3 x 10 @ 110

Lying Leg Curls * 3 x 10 @ 20 (crazy hard this way and I'm still not 100% on execution here)

BB Split Squats 12/leg @ bar, 10/leg @ 65

Good Mornings 2 x 15 @ bar

Leg Extensions 3 x 15 @ 70 (quiver!)

Hip Adduction 12 @ 150, 12 @ 155

Standing Calves 135 x 10, 10, 10, 8

DB Bench Step-ups (Waaaaay harder than Freemotion Cable Step-ups - higher I think ;) 20/leg @ 20, 20/leg @ 10

Good stuff, this felt fantastic :)

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