July 4th in Gold's with Arnold.
A vision of hell. $10 to gain entry. Half the old guard at Liberty has deserted ship and gone there. Even Dante would recoil.
Squats at 75% 1RM. Lunges at 75% 1RM.
Hey, I thought it was the medium week.
The floors are rubberized. The equipment oh-so top-end.
My god, My god ...
And Arnold stands a vision of calm, finally burying her squats on the 4th set of ten. I can't let that go unanswered.
My butt's going to fall off and my quads explode. I bury my squats.
Here's the workout in weight/repsXsets format with target 1RM performance in parentheses. Rest between sets was 60 seconds.
- Barbell squats (75%): 165/10X4
- Cable leg curls (65%): 25/7X4
- Smith Lunges (75%): 128/10X2; 118/10X2
- Hammerstrength Rows (75%): 102/10X1; 152/10X1; 172/10X2
- Back Extensions: 15X4
- Roman chair leg raises: 15X4
- Hammerstrength triceps dip machine (75%): 125/10X4
Just trying to remember the exercises you're using for this current phase - other than the squats, what are you doing for the hamstrings (mainly in their hip flexion capacity)? As I'm sure you're noticing, the deeper your squats get the more glute + hamstring action you'll get.
Posted by: Scott | July 05, 2006 at 05:17
Well, we are pretty much doing the exercises you see listed here. A feature of this workout approach is that you hit each body part two or three times per week with 2 to 3 exercises.
Yes, squats are starting to get hamstrings and glutes.
Posted by: Bud Gibson | July 05, 2006 at 07:37