Today's workout is going to sound a lot like the end of the light week. We actually have two days of 60% 1RM workouts with high reps like last week before dropping reps and increasing intensity. BTW, for most exercises, I am calculating 1RM as 1.33 of my 10RM (10RM typically runs as 75% of 1RM). I talk a bit more about this in my response to a comment by Scott Bird in a previous post. We only calculated real 1RMs for bench, squat, and deadlift.
Here's today's workout. The format is weight/repsXsets when we held weight more or less constant. If I did a progression, it's weightSet1-weightSet2-weight3-weight4/reps:
- Free Motion Squat: 160-180-180-200/15
- Hamstring barbell deadlift: 105/15X4
- Barbell lunge: 95/15X4
- Underhand bent row with EZ Bar: 85/15X4
- Back extension: 12X4
- BOSU medicine ball jackknife crunch: 12X4
- Decline triceps dumbbell extension: 25/15X4
The hamstring barbell deadlift is stiff legged deadlift where you only go down about 2 to three inches below the knee. The idea is to work the hamstring without hyperflexing the back. It works the hamstring.
We did a video analysis of the BOSU exercise, and you will see it shortly.
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