Legs and Back on the road

So, Chris D. is going on the road and wants to do some workouts.

My experience is that it is hard to do a heavy workout on the road.  That said, I have vowed to keep up my periodization program while down in Alabama helping my dad sell his house.  The trick is finding a half way decent gym and then to just push through, treating it as an adventure.  Switching gyms, you find out how much a creature of habit you really are.  That's what makes it so hard to lift heavy in a foreign gym.

However, no way I'm going to let the big girl down as we head into heavier periodization.

Here's today's workout with % 1RM intensity in parentheses and the rest formatted weight/repsXsets:

• Freebar squats (70%): 145/10X4
• Standing leg curls (60%): 40/8X4
• Smith Machine lunges (70%): 108/10X4
• bent EZ bar underhand rows (70%): 105/10X4
• back extensions: 12X4
• BOSU crunches: 12X4
• Decline dumbbell skull crushers (70%):  30/10X4

A word on the squats.  I did 220 on Free Motion earlier this week.  That exercise largely removes the balance issue and keeps load off the back.  Needless to say, freebar has both those components in spades, so I am not able to do as much.  I should have done 154 to really do 70% of 220, my nominal 1RM on freebar.  But, I think I got good form here, so I was sastisfied.

The squat rack was nice, up on a wooden platform with a little ramp.  That in a gym that has a very small free weights area.

Comments

[nancy]

Looks like you accomplished great work despite being in unfamiliar territioy!