6-22-2003 Training. . .A little Speed Work

[louden_swain]

Folks. . here was my session for this evening:

1. Seated DB Curls

warmups: 25lbs x 10, 40lbs x 10, 55lbs x 10
building set: 65lbs x 7

2. Behind the Back Wrist Curls

warmups: 135lbs x 20, 155lbs x 15, 175lbs x 12
building set: 195lbs x 7

3. Standing Barbell Toe Raises

warmups: 135lbs x 40, 225lbs x 23, 295lbs x 15
building set: 345lbs x 10

4. Speed Squats

10 sets of 2 reps @ 265lbs (40 seconds rest between sets)
-felt light light!!!! Exploded big-time out of hole!!!

5. Stiff Leg Deadlifts

warmups: 135lbs x 10, 225lbs x 10, 315lbs x 10
building set: 355lbs x 8

6. Leg Presses

warmups: 5pps x 10, 8pps x 10
building set: 10pps x 10

**Notes
- 1 hour workout
- extreme pump in all muscle groups
- left elbow was aching
- next squat workout will be a heavy session
- lost 2lbs of water. . .good sweat!!
- post workout meal: 4 cups of pasta w/tomato sauce and moz. cheese 1200 calories
- tomorrow is rest (as always!!!)
-

 

[Zander1983]

Very solid SLDs

 

[Lord_Suston]

quick and painful the way I like it. Nice weight on everything especially the grip work.

 

[NWinters]

tight!!!!! I dig the wrist curls!!!!!

 

[louden_swain]

quick and painful the way I like it. Nice weight on everything especially the grip work.

Thanks for the comments!! I am trying to work on all areas. . I still need some serious improvements on grip work. There are a number of guys on this board who have a much stronger grip than me.

Speed work on squats (alternating between light and heavy sessions) has really helped.

Next session, I will include some heavy close stance good mornings.

I like to keep things mixed up to prevent staleness or the decline of progress.

Th stiff leg deads are always a killer for me. . at the bottom position, I always have water coming up out of the mouth from the stomach. . . . I always make sure there is a trash can that is close by.

 

[revexrevex]

Very intense loudin, you don't ignore any muscle groups and train forearms and calves with same intensity as you train large muscle groups. NOw go eat

 

[louden_swain]

Very intense loudin, you don't ignore any muscle groups and train forearms and calves with same intensity as you train large muscle groups. NOw go eat

Thanks!! All muscle groups are hit with one exercise. . it works really well, especially if you rotate exercises each training session.

Eating. . . . . no problem!!!

 

[gettinlarger]

On your calf raises, do you do them with your feet flat on the floor? Or do you have something with the balls of your feet on it higher than your heels, so you can stretch your calves?

 

[t3c]

loudin, awesome job

how soon before you take the plunge into a conventional westside split?