Tuesday, April 21, 2009

20 April 2009 - Squat Speed Work and NO PLYO'S

Shoulder Pre-Hab (L/R)
-Rotator Cuff Work - 5lbs
-Front/Mid/Rear Delt Work - 5lbs

Triceps/Wrist Warm-Up (L/R)
-Overhead Triceps Extensions - 45lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Squat Warm-Up
-BW Good-Mornings X 20
-BW Squats X 20
-Bar Good-Mornings X 20
-Bar Squats X 20

Speed Squats (Controlled eccentric, explosive concentric.)
-135 X 5
-185 X 5
-225 X 5
-275 X 5
-315 X 5

Hack Squats (Super deep and explosive.)
-320 X 10
-320 X 10
-320 X 10

Leg Curls
-250 X 12
-250 X 12
-250 X 10

This workout felt like a total wash for me. I went to the gym with every intention to hit box jumps on the gym's new agility equipment - so I went light and fast on the squat. I was downright excited about the plyo work. In fact, I centered the entire workout around the plyos. The boxes are in one of the personal training studios and apparently, when someone is being trained in said studio, they cannot be used (even if the boxes are not being used). After speaking to several trainers the best advice received was to come back in a few hours. I left the gym in anger. I'm still angry.


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