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| Julie Foucher |
Leg day
LB Back Squats
185x3
225x3
245x3
265x3
275x3 (pr)
Superset
Leg Press - 270x10, 360x10-10-10
DB Travelling Lunges - 4x8 (per leg).......40s
Box Jumps (only counting reps with quick turnover)
20 inches -10
22 inches - 10
24 inches - 10
26 inches - 10
28 inches - 10
Those low bar back squats went very well, 275 is a 20 pound pr for that many reps, although it had been a while since I've done 3 reps of low or high bar back squats. The requirement is to just break parallel, and I feel I did on each set, the video proves the last one. 275 felt heavy, but I kept good form, it felt crisp and smooth but challenging, 300 pounds will hopefully happen soon. The second pairing was pretty painful, I still don't like the leg press but meh once in a while is okay, made the lunges harder, which were one trip across the gym. The last part was different I had done it once before, a fast turnover means you basically bounce off the ground when you hit it, never resetting at the bottom, gets those calves working but also quads and glutes. My legs were heavy going in and the first set felt about the same as the last. Every set tok a rep of 2 to get into the grove of it, so each set was more than 10 reps, I kind of liked that.
http://www.youtube.com/watch?v=_FmjaGcgKxE&list=UUY76daDPRwJx9guouwnll4A&index=1&feature=plcp
I know it wasn't part of your routine, but looking at that picture of Julie Foucher makes me want to do overhead squats. Shit!
ReplyDeleteNot only because I suck at them, but also because they don't really fit into my goals, overhead squats will rarely show up in my program.
ReplyDeleteI only want to be able to do them because they're a weakness, plus doing them every now and then will keep things fresh (same with snatches).
DeleteWhy don't they fit into your goals?
They a poor leg exercise because the weight is so light, and they don't require much shoulder work other than holding the position. My honest opinion, they are only really only good for people who are competitive olympic lifters, which I am not, or a decent conditioning tool in a metcon, but form can so easily go bad as you would be overall fatigued.
ReplyDeleteIf I want to build my legs I'll stick to squats and lunges and deadlifts.
Fair enough. I can back squat around 215lb and front squat 175, but only about 70lb overhead! I was only considering it for some variety, but I guess there's no real advantage to doing it in my case.
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