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Thursday, December 27, 2012

Training - Legs

27 December 2012

This session I did light squats for lots of reps and with little rest between sets again. Also decided to do some pre-exhausting of the quad and hip area. It went something like this:

Leg extensions 2 sets x 12, light
Leg abductor machine 1 x 20, light

Paused back squat:

135x8 - 155x8 - 165x8 - 175x8 - 185x8 - 195x8 - 205x8 - 220x8 - 225x5 - 275x5

(Weights in pounds)

The 220x8 almost killed my lower back and hips. I've squatted almost 300 lbs. more than that for a single, but that didn't feel anywhere as tough as this. Funny thing is, my legs (quads and hams) felt fine, but my hips and lower back were screaming for mercy. This either means a) that I have a hidden muscle weakness that the light paused squats will fix, or b) that I have a hidden injury that the light paused squats will aggravate. I'm going with a) until proven otherwise.

I'll keep doing the multiple sets of light squats for a few more sessions, then get back to serious squatting in February or so. I'll also be working on some perceived weak areas, e.g. abduction and adduction, quads, etc.

Leg press 5 plates x 10, 6 plates x 10, 7 plates x 10

Glute-ham raise 3 x 8

Weighted incline board situps 3 x 8

Leg extension, heavy, 1 set x 20

Leg abductor machine 1 x 20

Leg adductor machine 1 x 20

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