LEG DAY

Today was leg day... here is the pain I got to experience:
Back Squat
135x10
225x8
275x 6
315x 2
335x 6
365x 4 ----> my eyes were red from busted capillaries in my eyes, solid
345x 6
315x10 ---> this one made me dizzy, excellent

Leg press
8 plates on each side 1x6
8 plates plus a 25 on each side 2x6

Leg curl---- not your normal leg curl check out set three
150 2x12
125 1x6 On this set you lift the weight to your butt with both legs, drop one leg straight, and fight the weight on the way down. This is different than lowering the weight slowly. If you can slowly lower it then you are in control. Fight the weight on the way down and it will really tear your hamstrings up to get you results. Your one-legged leg curl descent should take around 3 seconds and don't let the weight slam at the bottom, catch it with the other leg that you made straight. Slamming the weight will piss off the guy in charge of the gym and is annoying to me.... it could also crack a plate

I recommend a protein shake or chocolate milk after wards with a good foam roll and stretching session to engorge your hammys with blood for repair.

Try it out and let me know what you think

LEG DAY

the plan for today is to become nauseated while doing legs. I am going to do 6 sets of back squat, leg press, and THEN front squat... although I don't expect to be worth much by the time I get to front squat.
I was relatively happy with deadlift on Tuesday. I haven't done any deadlift in *gasp* about a month and a half but I hit 365 for 6 then 8 and then 405 for 6, which are all good for me. About a year a half ago I tried 405 on deads and just got it twice with terrible form. My form was better this week and hopefully the good dead day is followed by a solid leg day today.

There will be a lack of twitter updates, I can't seem to get to the site from this computer.

Check out an article on rest periods or rest in general from Dan John here. I don't time my rest periods, but I also don't like for my workouts to last longer than an hour and a half so I push myself to keep a quicker pace. Coach John has some very useful comments about sleep, training, and life... you should check it out.

STAY STRONG