5 MAY: Leg destruction
Well, I'm all but done with my 2 week ramp-up plan, and will be tackling a high volume strength/mass phase next, based on Jim Wendler's 5-3-1 plan.
I was supposed to do some fight training on Thursday, but my buddy's plans changed, so I lifted instead.
I was supposed to do some fight training on Thursday, but my buddy's plans changed, so I lifted instead.
- Mobility work:
1. windhield wipers + back bridge: 10 each + 20 seconds
2. Down dog + cobra: 2 x 30sec + 30 sec
3. Inch worm + front splits: 2 + 2 (not sure of time held. maybe 15 sec each) - Strength complex:
a. Bent row: 135 x 5, 4, 4, 4, 4
b. Clean: 135 x 5, 4, 4, 4, 4
c. Front squat: 135 x 5, 5, 5, 5, 5
d. Overhead press: 135 x 0, 4, 4, 4, 4
e. FBGM: 135 x 5, 4, 4, 4, 4
f. Squat: 135 x 5, 8, 8, 8, 8 - Weakness circuit:
a. Pushup x 16, 16, 18
b. Situp x 16, 16, 18
c. Hammer curl: 30s x 14, 14, 11 - Leg extension: 110x10; 120x10; 130x10; 140x10; 150x10; 160x10; 170x10; 140x12; 110x16
- Hatfield bar squat: 135 x 10; 185 x 10, 10, 2
DONE! My legs were jello leaving the gym on Thursday and they still are getting to the office Friday morning.
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