What’s up World? Hope
everyone had a great weekend.

I have been switching up my routine and I will keep trying
my new workouts.  My new workouts are not
focused on Powerlifting for say, but is focused around my weak points.  I need to strengthen my groin.  I can feel the deficit of strength big time
in the hole and even dead lifting.  I am
learning to not use such a wide stance when I’m not in my squat suit.  I have been doing Front Squats and they have
been seriously kicking my ass.  With the
front squats you seriously need to keep your form tight or else you will tip
forward.  I can feel my complete upper
back sore and can really feel it working.

 

Monday February 18,
2008 – Lower Body

Front Squats:

135 X 5

185 X 5

225 X 5

235 X 5

 

*Groin Work: (Hip Adductor Work)

80 X 20

85 X 20

90 X 20

95 X 20

 

*Leg Presses: Somewhat Wide Stance.

400 X 5

450 X 5

490 X 5

540 X 5

 

(Superseded the Groin Work & Leg Presses)

 

Leg Extensions

200 X 10

220 X 10

220 X 10

220 X 10

 

Back Extension (Lower Back)

100 X 10

100 X 10

100 X 10

100 X 10

 

Partial Lockouts

455 X 5

495 X 5

585 X 5

 

For anyone who has not Front Squatted, I highly recommend it.
 I cant handle no where near my max on
the front squat, but soon I hope to be very close (at least 70-80% Max).  Since you are keeping the upright position
hard, it is easier to actually get extremely deep in the hole.  This is what I have been lacking in the
squat.  Im going to Front Squat this
complete cycle (6 weeks).  Good mornings
and Front Squats and Dead lifts will all be a focus.  My bench is coming along slowly, but the
shoulder is still nagging.  I will train
it hard as I can, but I know my Deadlift + Squat will be the first lifts to increase.

 

On a Sad note, one of my Powerlifting Boys has left the gym,
his membership ran out and he is also a personal trainer with his own place set
up.  So it was more beneficial to him to
train at his own place and train his own cliental.  He will still be accepting Clients, so if you
are in the Bronx, New York
(where his place is located) contact him: Ricky at getstrong@guerillaathleticstudio.com.
 We will def see each other more since
ill be showing up to use his place on Sundays soon =]

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