3/28/08 Lower Body 2
Clean/front squat 3x5 - 155x5, 155x5, 155x5
during dfst i was generally doing heavy back squats 2x per week. i think that was a little much for my back. for dfht i'm going to only do heavy back squats on tuesdays and then on fridays i'll work on improving my cleans/front squats. i'll think that ultimately it will be good for me to have more squat variety in my workouts. when i do back squats i use a powerlifting style with a wide stance where my hips sink just below parallel, when i do the cleans into a front squat i do it olympic style where my feet are just barely shoulder width apart and when i'm catching the clean i drop my ass down to the floor.
Deadlift 3rm - 425x3, 475x2
i have just been doing heavy singles on deadlift during dfst so i decided to switch it up and go with a heavy triple instead. i got 425 pretty easily and my plan for the day was to try to get 475x3. i got the first 2 reps of 475 up, but on the third rep i got it off the floor, but i just couldn't get it to clear my knees
Lunges 3x10 - 95x10, 95x10, 95x10
the program calls for leg curls and leg extensions, but the leg extension machine at my weight room is broken so i figured that lunges were a good way to hit both the quads and hamstrings. i haven't done lunges in a while and i'm thinking that i'm going to keep them in my workout in place of the leg curls and extensions.
Hyperextensions 3x10-12 - bw+25x12, bw+25x12, bw+25x12
i lowered the weight but held it further away from my body
Weighted Abs 6 sets - done
Body weight calf raises (2 feet) - 20 20 20
one set toes forward, then toes in, then toes out
Body weight calf raises (1 foot) - 12 12
3/29/08
a.m. fasted cardio - not very intense, just a 45 minute walk downtown
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