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Am trying out a new variation of strength training that is being popularized by powerlifter Louie Simmons.Here is week two so far;
13 FEB 02
Max Effort Sq/Dl Day
1) Standing Good Mornings* 1x3 @ 180ibs
2) Glute-Ham Raises 4x8,7,6,5
3A) Hanging Leg Raises 2x12
3B) Russian Twists 2x12 @ 10ibs
3C) Reverse Hypers 2x15,12
*Arched-back/shoulder-width stance/upper back parallel to the ground on each rep
15 FEB 02
Max Effort Bench Day
1) Close-Grip Incline Press* 1x1 @ 205ibs
2A) Decline Dumbell Tricep Extensions 4x10 @ 25ibs
2B) One-Arm Dumbell Rows 4x12 @ 45ibs
3) Dumbell Hammer Curls 2x15 @ 31ibs
*10-degree incline/16-inch hand spacing
17 FEB 02
Dynamic Sq/Dl Day
1) Speed Front Squats* 10x2 @ 135ibs ; 225x2
2) Glute-Ham Raises 4x8,8,7,5
3A) Paused Crunches-3 sec 2x12 @ 10ibs
3B) Dumbell Side Bends 2x12 @ 75ibs
3C) Reverse Hypers 2x12,8 @ 10ibs
*30 sec rest intervals between speed doubles
13 FEB 02
Max Effort Sq/Dl Day
1) Standing Good Mornings* 1x3 @ 180ibs
2) Glute-Ham Raises 4x8,7,6,5
3A) Hanging Leg Raises 2x12
3B) Russian Twists 2x12 @ 10ibs
3C) Reverse Hypers 2x15,12
*Arched-back/shoulder-width stance/upper back parallel to the ground on each rep
15 FEB 02
Max Effort Bench Day
1) Close-Grip Incline Press* 1x1 @ 205ibs
2A) Decline Dumbell Tricep Extensions 4x10 @ 25ibs
2B) One-Arm Dumbell Rows 4x12 @ 45ibs
3) Dumbell Hammer Curls 2x15 @ 31ibs
*10-degree incline/16-inch hand spacing
17 FEB 02
Dynamic Sq/Dl Day
1) Speed Front Squats* 10x2 @ 135ibs ; 225x2
2) Glute-Ham Raises 4x8,8,7,5
3A) Paused Crunches-3 sec 2x12 @ 10ibs
3B) Dumbell Side Bends 2x12 @ 75ibs
3C) Reverse Hypers 2x12,8 @ 10ibs
*30 sec rest intervals between speed doubles