Woke up rockin and rollin today.
Time to get it!
Hack Squats: (3x10...all reps 5sec negative, 1sec hold at bottom, and drive it home.)
180x10-warm up -no holds or neg
180x10- warm up -no holds or neg
360x4 ...just couldn't get 10 with the negative and holds...
270x12...there was no rest between the last failed set and this one. Just ripped a plate off and got back in. My legs were roughed up already.
OHP Rack Scrapes: (vid below)
5sets of 20...every 5th rep, lock out the traps and squeeze for 5sec
These were pretty awesome. Need a little refinement of motion and technique, but the focus on delts and traps was awesome.
Bent DB Side Laterals: (3x10)
On the lunges next, I am trying something a little different. I was over in Bob's log (yeah, I steal a lot of tips from Bob lol) and he mentioned walking lunges with intermittent squats. This sounded both horrible and right up my alley.
Rep scheme for lunges is 2 steps, square feet, squat twice...repeat.
Walking BB Lunges: (3x24)
Overhead Tri Ext/Curls
(All reps done with 25lb DB. Bicep curls done with 3sec negative and 2sec concentric.)
Quick workout today. Felt great though. Those lunge/squat combos are beastly.