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Sunday, September 13, 2015


13 September 2015

High-bar close stance squat 135x5, 185x3, 225x3, 255x3, 280x3, 315 (3+) x 8 reps

Mid-shin pull 470 lbs. x 4 singles

Glute-ham raise 20 total reps

Hanging leg raise 3s x 8

Bodyweight has been consistently at around 205 lately.


MichiganMethod said...

Am I nuts or did you recently up the weight on your mid-shin pulls by a lot?

Also, do you firmly believe in doing hanging leg raises? Should I consider adding these onto a program?

Fatman said...

Nah, it's just the normal weight progression for the singles. You start out doing like 12 singles at around 70% and slowly work your way up to a new max for 1 over 11 weeks. Right now I'm in the last 3 weeks of the cycle and 470 is around 92.5%. You also manipulate your rest time between singles.

Also in the first 8 weeks I pull twice a week, with the second session being pretty light.

It's a simple program and it's worked just as well for my pull as anything else I've tried. Which is to say, not very well at all :)

I do leg raises and hanging leg raises when I feel like it. Leg raises are the ones done on a machine like this:

Hanging leg raises are the ones where you hang from the strap thingies.

I don't think either version is particularly necessary or useful. I basically do them to decompress my spine a bit after squats and pulls.