2-17-14 – Squats and Killer Abs

Throughout my warm ups, my body felt absolutely exhausted. My hip was hurting, my traps were sore. I was not looking forward to any of my working sets, especially 225 for a set of 3. Worked my way through my warm ups, and although it began to feel better, I was still exhausted. Throughout my working sets, I didn’t use a belt until my final set of 225. For being so tired, 225 went well. It went up easily and I didn’t have any problems lifting it at all. I carried this momentum straight into my first accessory, being snatch grip DLs. I experimented with swinging my hips into each rep and it helped a lot. Let every rep rest before lifting again. I also increased from the weight I did last week (185 last week, 195 for 3 sets of 5 this week). Focused of forcing my chest up, sitting back, and locking my knees and hips out simultaneously. These DLs really gave me a good pump to move on through the rest of my accessories, training harder and faster. By the end, I was super setting band spreads with band leg curls and calf raises with reverse hypers. Lastly, instead of doing just 4 sets of abs, Jesse and I completed 3 sets of 5 rose crunches, 3 sets of 10 TRX crunches with 5 twists on each side per set, finishing with 3 sets of 5 bench crunches with 5 twists on each side per set. Although it started extremely slowly and didn’t look very promising, it finished really strong and better than an average day.

Warm Ups
2 x 10 - 45
2 x 5 - 100, 125
x 3 - 150
Working Sets
3 x 3 - 175, 200, 225
Snatch Grip Deadlift (plates on 1 board platform) 4 x 5 - 185, 195, 195, 195
Split Squats w/ broomstick 3 x 12 - each leg
Band Leg Curls 4 x 15 - grey band
Band Spreads 4 x 25 - orange band
Reverse Hypers 4 x 10 - 90
Calf Raises 3 x 20 - 135
Roses - 3 x 5
TRX Crunch - 3 x 10 - 5 each side
Bench Crunch 1 x 5 - 5 each side