Monday Quads
Squats didn't feel too hot today...but I still tried to go heavy anyway, of course. I think my depth was questionable on my heaviest set and my hip flexor was still bothering me. Everything else was fine, but I was soooo sore in my glutes and adductors for the next three days! Maybe swapping squat and deadlift day this week wasn't such a good idea after all!
1)Squats: 155x4/175x4/184x4/175x6/165x8
2)Front squats: 105x8/115x8/105x10
3)Barbell walking lunges: 70x3x8
4)Leg press: 4x12
5a)1 leg hip thrust: 3x12
5b)Band clams: 3x20
6)Leg extension: 1x30 (rest pause set)
*Skipped upper body Tuesday because my ql and low back was super tight*
Wednesday Hamstrings
My glutes were so sore for this workout! Deadlifts actually didn't feel too bad though. It was the back extensions that were hardest to do, so I just dropped the weight on those.
1)Deadlifts: 205x3x3/Paused: 155x2x5
2)Glute ham raise: 20x8/7/8
3)Back extensions: 35x3x12
4)Lying leg curls: 3x12
5)Standing calf raise: 2x12 / Seated calf raise: 2x20
6)Stir the pot: 2x30 seconds
Friday Upper
My low back was really sore from deadlifts, so I decided to not go super heavy on anything and skip bench press this week. Did some light snatches since it's been a while since I've done them. Then just got a good pump from some push/pull pairs and lateral raises, then abs.
1)Hang power snatch: 5x3
2a)DB chest press: 40x3x10
2b)DB chest supported row: 35x4x12
3a)Lat pulldown-underhand grip: 1x12/2x10
3b)DB overhead press: 30x8/25x2x10
4)Lateral raises: giant set to 35 reps
5)Ab wheel negatives: 1x10/2x8
6)L-sits 2x15 seconds
Saturday Glutes
This workout was kind of crappy. Glutes just weren't "on" today. Could be the hip pain/tightness I have going on right now and the tightness in my low back and qls. Sled pushes killed me. I just had nothing left in the tank-legs were giving out, couldn't catch my breath. I don't know what was wrong with me since the workout wasn't even hard!
1)Hip thrusts: 135x12/155x10/185x3x10/155x15
2)Cable pull throughs: 3x15
3)Machine glute kickback: 3x15
4a)Seated abductions: 3x25
4b)Reverse hypers on incline bench: 3x20(bodyweight)
5a)Sled push 180lbs x 3 sets, 140x2 sets (down and back, about 8 seconds each way)
5b)Band lateral walks: 3x12
I'm thinking I'm due for a deload since I'm feeling a bit beat up, but I'll wait and see how I feel come Monday. I haven't taken an actual week off from workouts in a long time, so I'm thinking it's time. I may go back to an upper/lower split and combine squat and deadlift day rather than having a heavy lift every workout. This is the second time I've tried three lower body days per week, and I've realized it is just not for me!
Squats didn't feel too hot today...but I still tried to go heavy anyway, of course. I think my depth was questionable on my heaviest set and my hip flexor was still bothering me. Everything else was fine, but I was soooo sore in my glutes and adductors for the next three days! Maybe swapping squat and deadlift day this week wasn't such a good idea after all!
1)Squats: 155x4/175x4/184x4/175x6/165x8
2)Front squats: 105x8/115x8/105x10
3)Barbell walking lunges: 70x3x8
4)Leg press: 4x12
5a)1 leg hip thrust: 3x12
5b)Band clams: 3x20
6)Leg extension: 1x30 (rest pause set)
*Skipped upper body Tuesday because my ql and low back was super tight*
Wednesday Hamstrings
My glutes were so sore for this workout! Deadlifts actually didn't feel too bad though. It was the back extensions that were hardest to do, so I just dropped the weight on those.
1)Deadlifts: 205x3x3/Paused: 155x2x5
2)Glute ham raise: 20x8/7/8
3)Back extensions: 35x3x12
4)Lying leg curls: 3x12
5)Standing calf raise: 2x12 / Seated calf raise: 2x20
6)Stir the pot: 2x30 seconds
Friday Upper
My low back was really sore from deadlifts, so I decided to not go super heavy on anything and skip bench press this week. Did some light snatches since it's been a while since I've done them. Then just got a good pump from some push/pull pairs and lateral raises, then abs.
1)Hang power snatch: 5x3
2a)DB chest press: 40x3x10
2b)DB chest supported row: 35x4x12
3a)Lat pulldown-underhand grip: 1x12/2x10
3b)DB overhead press: 30x8/25x2x10
4)Lateral raises: giant set to 35 reps
5)Ab wheel negatives: 1x10/2x8
6)L-sits 2x15 seconds
Saturday Glutes
This workout was kind of crappy. Glutes just weren't "on" today. Could be the hip pain/tightness I have going on right now and the tightness in my low back and qls. Sled pushes killed me. I just had nothing left in the tank-legs were giving out, couldn't catch my breath. I don't know what was wrong with me since the workout wasn't even hard!
1)Hip thrusts: 135x12/155x10/185x3x10/155x15
2)Cable pull throughs: 3x15
3)Machine glute kickback: 3x15
4a)Seated abductions: 3x25
4b)Reverse hypers on incline bench: 3x20(bodyweight)
5a)Sled push 180lbs x 3 sets, 140x2 sets (down and back, about 8 seconds each way)
5b)Band lateral walks: 3x12
I'm thinking I'm due for a deload since I'm feeling a bit beat up, but I'll wait and see how I feel come Monday. I haven't taken an actual week off from workouts in a long time, so I'm thinking it's time. I may go back to an upper/lower split and combine squat and deadlift day rather than having a heavy lift every workout. This is the second time I've tried three lower body days per week, and I've realized it is just not for me!
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