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1/20/2011 11:07:47 AM -
Tuesday Week 15 Day 2 LOWER ACCUMULATION

So, for now, the plan is going to stay the same, with a lot of the lower body (SQ/DL) Accessory work on Tuesdays, and the competitive lifts on Saturday. This isn't necessarily the best route, as you want to be fresh when doing the technique work on the competitive lifts, but there isn't a good bar to be seen at the Capital Club, let alone a deadlift bar. I will say that it is better to get the work in than simply skip it for the sake of rigidly adhering to the plan as normally structured. Here is what I did Tuesday:

Jumprope
90 seconds moderately fast pace. The aerobic capacity work is doing its job and I'm getting in better cardiovascular shape. This is why Ive made the switch from 100-125 jumps to 90 seconds. probably move it to 2 minutes in a few weeks.

Foam Roller
Upper and lower back, Quads, IT bands

Lower Body Static Stretching
All Over

All Exercises were for 6 sets of 12 reps. In the grouped exercises, I went from one to the other, with about 30-60 seconds rest inbetween them, back and forth, Until I was finished

1. Barbell Row to Nipples 185lbs

2A Seated Calf Raise 3 plates
2B 45 degree back raise

3A Seated Leg Curl 120lbs
3B Leg Extension 100lbs

4A Pulldown Abs 70lbs
4B DB Shrug 60 pounds

I managed to get all of this done in 86 minutes, starting from my first work set. Going to work on that.




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Jason Pegg


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