Training day 07-24-2013

Decided to spend the entire workout in solitude in the PL room at Titans.

No music, no people, just me. Just the way I like it when I decide to go apeshit with an exercise.

My legs and calves were still very sore from Sunday’s workout so the goal was very light weight, very fast, very short breaks and a lot of sets.

BOX SQUAT
Set 1: 75 lbs × 5
Set 2: 165 lbs × 5
Set 3: 165 lbs × 3
Set 4: 255 lbs × 3
Set 5: 255 lbs × 3
Set 6: 255 lbs × 3
Set 7: 255 lbs × 3
Set 8: 255 lbs × 3
Set 9: 275 lbs × 3
Set 10: 295 lbs × 3
Set 11: 295 lbs × 3
Set 12: 295 lbs × 3
Set 13: 295 lbs × 3
Set 14: 295 lbs × 3
Set 15: 295 lbs × 3
Set 16: 255 lbs x 12

45s break between all sets and used the safety squat bar. Again, this was light as hell, fast as shit and the short rests added up at the end to make this almost feel like a bodybuilding workout.

I added the last set as a bonus. Paused on the box for a count of 2 for each rep and by the end I wanted to chainsaw everything in sight.

GLUTE HAM RAISE
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps

Each and every rep felt rough, after doing box squats my legs were like fresh warm jello… and jello should be cold so that gives you a great idea how my legs felt.

BANDED TKE W MEDIUM BAND
Set 1: 100 lbs × 20
Set 2: 100 lbs × 20
Set 3: 100 lbs × 20

KB SWINGS
Set 1: 53 lbs × 25
Set 2: 53 lbs × 25
Set 3: 53 lbs × 25

This was a 24kg bell.

BAND ROWS WITH STRONG BAND
Set 1: 25 reps
Set 2: 25 reps
Set 3: 25 reps
Set 4: 25 reps

It is very possible to get a bodybuilding type of workout using light weights and low reps. Keep the sets high, rest short, pause in the hole, explode up fast each rep and get it done.

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