JK vs BigRed
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<p>Felt pretty good this morning (healthwise) so full steam ahead for legs</p>
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<p>Warmup was 10mins ride, stretching and foam roller then 30 reps of light leg extensions<br><br>
Squats - 110kgx 5, 4, 3,4,3 each supersetted with sets of 12 lunges</p>
<p>More squats - 80kg x 10, 10, 10, 10 - higher rep and nice and deep and explosive<br>
Leg extensions - 75kg x 8 , 78x8, 78x8 per side<br>
Seated leg curls - 12x48kg, 12x60, 12x54<br>
Seated calf press - , 15x200, 8x340, 10x340, 12x340</p>
<p>5 min ride to finish.</p>
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<p>Wrist felt ok - only really had to use it supporting the bar for squats and it was pretty much in the position that would hurt.</p> -
<p>Cardio today - 40mins on the cross trainer and then 20mins of abs work - crunches, weighted crunches, side raises, cable chops, hanging leg raises and leg drops.</p>
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<p>Legs feeling fine after yesterday. More leg training planned for tomorrow.</p> -
<p>Alright so physio yesterday. Tendonitis it is.</p>
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<p>Ended up having some acupuncture on it to get more blood flowing in to the area and then worked it pretty hard. Dam it was painful, Strapped up right now and back in there Friday for part 2.</p>
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<p>So today......more cardio. This time 40mins on the spin bike. Ho hum...</p> -
<p>Good to hear you got it checked out. Hope the treatment sorts it out quickly, at least you can still smash out some cardio.</p>
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<p>Decent legs session this morning but forgot to do calves. Think I spent too long talking to this very tidy young russian girl who is also there every morning.</p>
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<p>Warmup was 10mins ride and then a stretch and roll out plus box step ups.</p>
<p>Squats - 10xbar, 10xbar, 10x60kg, 10x60, 8x100, 8x100, 8x100, 8x100</p>
<p>Leg press - 15x160kg, 15x160, 20x160, 20x160</p>
<p>Bulgarian split squats - 3 sets of 10 reps per side holding 10kg dumbells</p>
<p>Lying leg curls - 15x36kg, 12x42, 12x42 dropset --> 10x30kg (did these super slow on the eccentric contraction)</p>
<p>Leg extensions - 20x42kg per side, 15x48, 15x48 (again super slow on the eccentric contraction for more time under tension)</p>
<p>5mins ride and stretch to finish.</p> -
Back n the routine of gym session during my daughters ballet on sat mornings. We go rugby at 830 then ballet and gym at 930. Busy but good start to the day.<br><br>
Today was 30mins heavy hill work on the cycle and then foam roller.<br><br>
Also did abs and some stretching exercises with light weights for the forearm. Felt sore but good. -
Was thinking today that given I'm gonna have to take it easy with the elbow for the next few weeks then I may as well really work these legs.<br><br>
So tomorrow I will start smolov junior squat programme but do it over 4 weeks rather than 3. Programme details are <a data-ipb='nomediaparse' href='http://www.smolovjr.com/smolov-squat-program/'>http://www.smolovjr.com/smolov-squat-program/</a> and it's pretty simple - will be squatting 3 times a week at varied rep ranges and not much else. I will add in some calves and hammies work but that will be about it.<br><br>
Other days will be light cardio, abs and rehab work for the elbow. Oh and lots of foam roller I'm sure. -
<p>Quick update while I wait for physio<br><br>
Smolov Jr day 1 today and was pretty easy but it should be as it looks the easiest day on paper of the lot.<br><br>
Did the usual warmup of 10mins on bike and then stretch and roll plus some light leg extensions to get blood in to the quads<br><br>
Squats - 10xbar, 10x50kg, 6x80 and then smolov sets of 6 sets of 6 at 87.5kg. Added a couple of heavier sets at 2x110kg and 2 x 115 for good measure.<br><br>
Only other work today was standing calf raises - 12x130kg, 12x150, 12x180 X 5 sets.</p> -
<p>Easy day today - 30mins cardio on the cross trainer and then some stretching and light exercises to get the elbow back in to business.</p>
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<p>Ended up doing a few sets each of reverse wrist curls (negatives only), DB rows and lat pulldowns. All very light.</p>
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<p>No DOMS from yesterday so looking forward to more squats tomorrow.</p> -
<p>That programme looks cool.... and brutal!! Keen to hear your thoughts on it as you work through that 4 week cycle. Some challenging lifts at high 1RM percentages in there! Do work son!</p>
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<p>yeah there were some high rep/high weight sets lurking! </p>
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<p>Are you mixing up squat variations? or will this be 'standard' squats (ie getting below parallel). I've been using the 5*5 for front squats but I think I'll give this programme a crack soon!</p> -
<p>Just rocking out standard back squats at the mo. And yep getting below parallel.</p>
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<p>I was thinking about doing heavy weight/ low rep on Mondays, front squat weds and then high rep back squats friday but decided to go with a proven programme.</p> -
<p>That's the challenge if you want to focus on variations - do you do the same type of exercise throughout or mix in those different squats. And what does that mean for the weights and calculations etc... I tend to build my workouts around the main exercise but how they fit within the week is a challenge too. Deads the day after squats ain't much fun, and vice versa!</p>
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<p>At least hitting squats on Monday means you'll have the racks to yourself!</p> -
<p>Smolov Jr Day 2</p>
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<p>Warmup was 10mins ride, then stretch and roll as usual plus leg extensions but only 30reps per side at 30kg.</p>
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<p>Squats - 10 x bar, 10x bar, 5x60kg then smolov sets of 7 sets of 5 reps @ 92.5kg.</p>
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<p>Additional work was:</p>
<p>Reverse hyper extensions - 12, 12, 15, 15 reps</p>
<p>Lying hamstring curls - 12x42kg, 8x48, 8x48, 12x42</p>
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<p>And a short 5mins ride and stretch to finish.</p>
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<p>Elbow feels pretty good after yesterday's exercises. Pretty happy about that. Will push it a wee bit more tomorrow.</p> -
<p>Smolov Day 3 - more squats</p>
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<p>Warmup was 10mins ride, then stretch and roll as usual.</p>
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<p>Squats - 10 x bar, 10x bar, 5x60kg then smolov sets of 8 sets of 4 reps @ 100kg.</p>
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<p>Additional work was:</p>
<p>Leg extensions - 100 reps @ 48kg - just doing in sets of 10 left them right then left then right etc with no rest.</p>
<p>Seated calf press - 15x200, 12x280, 12x280, 12x280, 12x280</p>
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<p>And a short 5mins ride and stretch to finish.</p>
