Sunday, November 21st -
I went in on Sunday and did 3x12 at 135, 145, 145. The last few reps of the last set were slower and tougher than the rest. I then did my inaugural dead lift workout: 3x8 at 135.
Tuesday, November 23rd -
I then went in on Tuesday and did 3x12 of squats at 145, 155, 155 and 3x8 of dead lifts at 145. I'm not gonna lie, my legs felt it after those squats. Once again, it was the last few reps of the last set that took a little more time and effort.
I currently plan is to increase by 10 lbs from session to session while keeping my 3x12 structure. Then, once I can't finish, I move to sets of 8 and repeat. I'm not sure if this is a great strategy, but it seems appealing. If I can get 3 sets of 12 out of 210 lbs, that means I have the strength to squat 300+. By keeping the weight down (for now), I feel I can work on my form as well as my strength and avoid some of the heavy weight injuries that can happen when racking huge weight. Thoughts? I'm gonna ask my track coach too.
p.s. George the one rep max calculator says that if you can do 12 reps at 245 then you have the strength to squat 350. My guess is that you're already there if you can do a set of 8 at the end of a workout... Give it a shot!
Wednesday, November 24, 2010
Thursday, November 18, 2010
Pre-season Kickoff - Squats! Pull-ups! Core!
Wednesday, Nov 18th -
I went to the gym last night for Day 1 of my squat/pull-up/core pre-season workout. Couldn't do any upper body because my wrist is still hurt, but I finally got on the squat rack after a nice wait. Didn't use the bar pad this time...wanted to see what it's like to go raw, baby!
3 sets of 12 full squats @ a spritely 135 lbs. Down and up within 4 seconds. It was definitely the first day back: my legs are a little sore today and I was getting a little bit of a sweat going. Told you my legs aren't that strong (yet)!
Weight circuit:
Almost 2 circuits (before my self-imposed time limit ran out) of:
standing glute extension (looks like a horse kick) - 150 lbs, abductors - 220lbs, adductors - 220lbs.
Sets of 12.
My groin isn't quite 100% yet. Hamstring felt fine. My initial goal is to squat 1.5x my body weight, which would be 250 lbs or so. I've never bothered to lift 250 lbs before but I've done an equivalent for sure:
http://www.timinvermont.com/fitness/orm.htm
This is an initial and achievable goal I expect to attain within a few weeks. Second tier goal is 300+. Again, I'll be doing largely high rep weight to start. Don't forget to intersperse some unweighted squat jumps between sets...and weighted squat jumps are a money exercise to close out a gym visit. George, you could go as high as 90 lbs total at this point, so it should be nice and light. See one of those workout emails if you forgot the form.
I want to add deadlifts too. Next time.
I went to the gym last night for Day 1 of my squat/pull-up/core pre-season workout. Couldn't do any upper body because my wrist is still hurt, but I finally got on the squat rack after a nice wait. Didn't use the bar pad this time...wanted to see what it's like to go raw, baby!
3 sets of 12 full squats @ a spritely 135 lbs. Down and up within 4 seconds. It was definitely the first day back: my legs are a little sore today and I was getting a little bit of a sweat going. Told you my legs aren't that strong (yet)!
Weight circuit:
Almost 2 circuits (before my self-imposed time limit ran out) of:
standing glute extension (looks like a horse kick) - 150 lbs, abductors - 220lbs, adductors - 220lbs.
Sets of 12.
My groin isn't quite 100% yet. Hamstring felt fine. My initial goal is to squat 1.5x my body weight, which would be 250 lbs or so. I've never bothered to lift 250 lbs before but I've done an equivalent for sure:
http://www.timinvermont.com/fitness/orm.htm
This is an initial and achievable goal I expect to attain within a few weeks. Second tier goal is 300+. Again, I'll be doing largely high rep weight to start. Don't forget to intersperse some unweighted squat jumps between sets...and weighted squat jumps are a money exercise to close out a gym visit. George, you could go as high as 90 lbs total at this point, so it should be nice and light. See one of those workout emails if you forgot the form.
I want to add deadlifts too. Next time.
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