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10/6/2012 6:33:00 PM -
Raw training - Squats

Today started raw work... it's something I desperately need to do and really hammer this for a bit of time. Here is how we are starting this, check it out:

warmed up
A&C

Squats
bar x 2 x 8 reps
72.5kg x 8
122.5kg x 5
152.5kg x 5
147.5kg x 2 sets x 5 reps

1a. Back extensions W/6 sec eccentrics
3 x 10 reps @90lbs
*OUCH.. the eccentrics were rough
1b. DB Shrugs
3 x 12 reps @ 90lbs each
*I have never done a shrug EVER. Felt weird... and my shrugging would start good and quickly fatigue.

2a. Side Planks w/abduction
3 x 10 each side
2b. Ab wheel
3 x 12 BW

3a. BB curls
75lbs x 3 x 12 reps
3b. Seated Calf Raises
200lbs x 3 x 12 reps

This actually had me breathing rather hard and the reps was just something I wasn't used to. Looking forward to this though.




,
Al Caslow


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