7/20/13-POWER AND CORE-LEGS

LOVE AND HATE

     I love leg days.... most days that is.  For some reason I really love squats, especially back squats, however the front and overhead squats are a bit tougher.  I guess I like them because there are so many muscles involved that I feel like I will soon be squatting same heavy weights.  However, I do hate working the calves.  We use them everyday and it takes a good deal of work to "shock" them.  I shocked them, but hobbled around like an old man for 10 minutes when I finished with them.

NO PAIN YET, SO I'M WORRIED.

     I was happily surprised to wake up this morning to find that I was able to walk like a normal human being despite the fact that I thought I hit my legs pretty hard.  I did notice my shoulders were sore and I hit those Friday.  I have a nasty feeling that the pain will come tomorrow.  I'm trying to stretch and drink lots of water to flood the tissues and wash away or at least dilute the lactic acid that may still be hanging around to hurt me.  I'm also taking advantage of "The Stick" to work out kinks.

THE WORKOUT

• Warm up on treadmill for 10 minutes
• Get 1RM on squat
• Squat Pyramid
  • 10 @ 70% -190
  • 8 @ 75% -200
  • 6 @ 80% -215
  • 4 @ 85% -230
  • 6 @ 80%
  • 8 @ 75%
  • 10 @ 70%
• GDH 3 x 10 B.W.
• Front Squats 3x 6@ 135
• Straight Legged Deadlift 3 x 8 @135
• Leg Curl 3 x 10 @ 80
• Leg Extensions 3 x 10@ 120
• Calf Raises -3 x 25 @45

I had more on the list, but found that I had to back off a bit as my body was not ready for some of the exercises and my muscles were fatiguing a bit quicker than I expected.  I did try and go heavy, so all in all it is alright.

"The Stick" is a nice little massage tool to have in your fitness toolkit.