Tuesday, March 4th, was WAVE 1 DAY 3. Pause squats and dead lifts. Since FOUNDATION ONE is a work in progress, with me testing it out, I changed a few things this time around. I went wider on my squat stance for the pauses and the first two sets were held for 4 in the hold. Then the next 4 sets were averaging around 3 seconds. Also, I felt strong and confident with the pause dead lifts and upped the weight quite a bit. Ive never attempted pause dead lifts before. So last wave, which was wave 1, I started at 60% which was 230 pounds. This wave I jumped to just over 70% and did 275X3x4 reps for pauses. A quick comment about this weeks pause squats. I went wider stance to engage my hip flexors and hip girdle more. And I also stayed in the hole longer for the first two sets. Those two sets felt heavy and hard for me. But the next three were a cake walk. Last set was a gasser. Had me breather harder and heavier than a high school male seeing his first set of boobs. First set of pauses I felt a slight discomfort in my right hip. This is an old injury but it has never stopped me from squatting. My right knee was a little sore afterwards, but fine now. (Ill write a whole post on the miss perceived notion that knee pain is from squatting or that squatting below parallel causes knee pain). Also, tried something else new this time around. Usually Ill do the bar as my first warm up set. This time I used the bar to do cleans and front squats. Then I jumped into my first warm up set at 135. After pause squats I did pause dead lifts for a heavier weight than planned. But it was awesome. Next wave Im planning on upping it again. All my warm up squats and deads were done for 10 reps. Remember, this is FOUNDATION ONE, build a strong base for the heavier work coming up. So my workout went something like this: SQUATS: 135X10, 185X10, Pauses 205X6x4resp (held for 3-4 seconds and wide stance) DEAD LIFTS: 135X10, 225X10, Pauses 275X3x4 (held for 2-4 seconds) REVERSE HYPERS super set with seated CALVE RAISES: bodyweight for revHypers and 100 for calves... RevHyper: 20-20-20-20 Calves: 100X14-14-15 Took no more than 30 seconds between sets. Finished off with some ab work.
Posted on: Wed, 05 Mar 2014 08:23:37 +0000
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