Tag Archive: tibialis


Cycle 2 Week 1 Legs

Finally got around to legs!

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. –Henry Rollins

It was a heavy day.  I didn’t know if I could make it to the gym.  Life was weighing me down.  People run in and out of your life, some days they’re heavies, some days they’re lightweights.  Some days all your little problems weigh a ton, some days you never notice they’re there.  Some days you have all the support in the world, and some days you stand alone.  Your own little world is constantly in flux, and every piece of your castle weighs different amounts on different days.  It is frustrating.  You can’t rely on it.

Part of the trick of this 5/3/1 program is you are always pushing the weight up up up.  You have to trust in the math that this new, heavier weight, these new higher reps are within your grasp.  Some days the weights feel too light, and you have to trust that the warmups are correct, that the AMRAP set is right where it should be, and you need to be patient.  And some days you don’t feel ready for a heavy set, you feel unworthy, beat down, unenthusiastic.  Those days you need to trust the math even more than ever.

Not that I haven’t done 220 before, I have done it many times.  But the world was weighing me down today.  I didn’t feel ready.  I did NOT want to go to the gym.  I wanted to wrestle heavy feelings all day.  But I put my faith in the math, and that this day HAD to happen to chain together all the weeks to come, and that these sets HAD to happen, and that this weight IS the perfect weight for me.

But the walk to the gym felt heavy, I was positive every dumbbell, every plate would feel twice as heavy.  But when I got in, you know what?  Henry was right, 200 pounds is STILL 200 pounds.  Iron doesn’t change.  Even if it’s the only constant in my life right now, it IS the thing I can always rely upon.  The weight felt just like it did the week before, and the week before that.  Those squats, that feeling of being crushed under that weight and RISING BACK UP, it gave me confidence that I was still who I was, and the iron was my constant measurement.  It is my “ruler”, in so many ways 🙂

Squats and Assistance Work

Squats  (60-120s rest)

105 x 5

130 x 5

155 x 5

170 x 5

195 x 5

220 x 8

notes:  My core was going on the last set, so when I felt the abs trembling too much, I stopped the set.  Once I got through the squats, I felt confident enough to do all the assistance work too.

Prone Leg Curl (45 sec rest)

100 x 12

110 x 10

120 x 8 DROP 100 x 12 DROP 80 x 20

45 Degree Leg Press (constant tension reps, 45 sec rest)

18 plates x 8

18 plates x 8

18 plates x 8

18 plates x 8

notes:  some real grinder reps in here, major burning in my IT Bands.  Will stick at this weight for a while.

Hack Squats 1.25 ROM (30 sec rest which consists of stretching the quads; 1.25 meaning all the way down, only come up to barely parallel, drop back down, then come back all the way up, like you’re doing one and a quarter reps)

2 plates x 10

2 plates 2 quarter plates x 8

2 plates 2 quarter plates x 8 DROP 2 plates x 8 DROP 1 plate x 8

notes:  Brutal!!!  Had to put my hands on my thighs to get me through it, so will stick at this weight for a while.

BB SLDL (45 sec rest)

165 x 15

165 x 10

notes:  low back was just too burnt out, had to stop

Superset Donkey Calf Raise Machine and Dorsiflexions (45 sec rest)

200 x 10, HOLD 10, x 10, HOLD 10, x 10, HOLD 10 / 50 Dorsiflexions

200 x 10, HOLD 10, x 10, HOLD 10, x 10, HOLD 10 / 50 Dorsiflexions

200 x 10, HOLD 10, x 10, HOLD 10, x 10, HOLD 10 / 50 Dorsiflexions

notes:  Yay machine, no grip to fail me!  yesssss, just baby cow action

post-workout  15 min elliptical

Cycle 1 Week 3 Legs

 

Squats and Assistance Work

Made it to the trainers after work to crush some sqwawwwwts!!

warmup cardio 5 min

Squats  (60-120s rest)

100 x 5

125 x 5

150 x 5

190 x 5

215 x 3

240 x 7

notes:  Slowly but surely, building up more strength with better form on the squats, just like the bench press.

Prone Leg Curl (45 sec rest)

75 x 12

80 x 10

85 x 8

85 x 8 DROP 60 x 8 DROP 45 x 20

notes:  hard work!! well, not really, but still work 🙂

45 Degree Leg Press (constant tension reps, 45 sec rest)

16 plates x 8

16 plates x 8

16 plates x 8

16 plates x 8

notes:  easy money!

Hack Squats 1.25 ROM (30 sec rest, meaning all the way down, only come up to barely parallel, drop back down, then come back all the way up, like you’re doing one and a quarter reps)

2 plates x 12

2 plates 2 quarter plates x 8

2 plates 2 quarter plates x 8 DROP 2 plates x 6 DROP 1 plate (regular ROM) x 20

notes:  needed my trainer to cheer me on to get through this one!  Brutal!!!

BB SLDL (45 sec rest)

165 x 15

165 x 12

notes:  low back was just too burnt out, had to stop

Superset Standing DB Calf Raise and Dorsiflexions (45 sec rest)

70s x 10, HOLD 10, x 10, HOLD 10, x 10, HOLD 10 / 50 Dorsiflexions

70s x 10, HOLD 10, x 10, HOLD 10, x 10, GRIP FAIL / 50 Dorsiflexions

70s x 10, HOLD 10, x 10, GRIP FAIL / 50 Dorsiflexions

notes:  I was so trashed by this point, haha!  My grip couldn’t hold on to the 70 lb DBs any more, and my anterior tibialis were going NUMB from the squeezes!  No joke at all, this finished me off.

Killer leg workout!

Cycle 1 Week 2 Legs

Friday night Leg session!

Squats plus Assistance

Barbell Squats (60-120s rest)

100 x 5
125 x 5
150 x 5
175 x 3
200 x 3
225 x 8

notes: Good sets, got my hands in closer and kept my lats tight.

Prone Leg Curls (45 sec rest)

85 x 8
85 x 8
85 x 8
85 x 8 THEN 25 partials out of bottom ROM

notes: This weight felt better than last week, still ready to move up further.

45 degree Leg Press (one set, pause and stack on another plate then keep going)

12 plates x4 PAUSE 13 plates x 4 PAUSE 14p x 4 PAUSE 15p x 4

notes: This weight felt way better, some good grinds going on!

Leg Extensions (one long set with stretches in between micro sets, hold 2 seconds at top of rep for first 2 micro sets)

170 x 10 (hold each rep 2 seconds) THEN stretch quads 10 seconds each leg THEN 160 x 15 (hold 2 sec each rep) THEN stretch quads 15 seconds each leg THEN 150 x 20 (normal reps) THEN 15 partials out of bottom ROM

notes: just as awesome as last week!

DB SLDL (45 sec rest)

65s x 15
65s x 15

Superset Calf Raise and Dorsiflexion (45 sec rest after dorsiflexion)

65s x 10 HOLD 10 seconds 65s x 10 HOLD 10 secs 65s x 10 HOLD 10 sec THEN 50 Tibialis flexes (done standing)

REPEAT for a second set

notes: Make sense? 10 calf raises, then hold squeeze for 10 seconds, do that 3 times, then flex your tibialis 50 times – all 1 set

Great Friday night leg workout!

Cycle 1 Week 1 Legs

Squats always make me the most nervous. Something about the gutcheck required to load all this weight on your shoulders and drop down and push back up is one of the reasons why this exercise WORKS so well. In addition to the all the muscles it hits, it hits you right in the FEELS. Iron courage.

Squats and Assistance

Barbell Squats (1-2 min rest)

100 x 5
125 x 5
150 x 5
165 x 5
190 x 5
215 x 10

IMG_4229

notes: Just like Bench Press, I need to start light and build my way back up. So again, good chance to focus on my form, tightening the core, keeping my back tight. Because of my stiff shoulder, I build up a bad habit of leaving my hands too wide, which makes my back stay too loose. Also when I drop below parallel, my hips and butt start to TUCK in, not good for the push back up. All stuff to try and polish.

Before I get too cocky, after Set 5, I thought I had just racked it, turned to talk to my trainer, it rolled right off the edge of the rack and dropped half the barbell onto the cage, bouncing it off the back of my head on the way down! Ouch! Nice little headache and stiff neck from that. Idiot. Remember to focus.

Prone Leg Curls (45 sec rest)

75 x 8
75 x 8
75 x 8
75 x 8 then 25 partials out of bottom ROM

IMG_4232

notes: Could go heavier, the full ROM felt almost right, but the partials felt too easy. Maybe also the machine needs some oil, it might be helping me in the bottom ROM with its stiffness.

Leg Press Pyramid (constant tension reps, do rest-pause while another plate gets loaded)

10 plates x 4 UP 11 plates x 4 UP 12 x 4 UP 13 x 4

notes: Thought this would be hard, but was way too easy. Need to go up plenty.

Leg Extension Destroyer Set (stretches part of set, hold at full contraction for 2 seconds on micro set 1 and 2)

170 x 10 STRETCH 10 seconds per leg 160 x 15 STRETCH 15 seconds per leg 150 x 20 THEN 15 partials bottom ROM

IMG_4237

notes: Did that make sense? Basically, do 10 reps with a 2 second hold at the top, I did a standing quad stretch for 10 seconds each leg, jump right back in to do 15 reps with a 2 second hold, then do a 15 second stretch each leg, then jump right back in for 20 straight reps and 15 partials!

Felt soooo good! Felt like I was daring my legs to cramp, I flirted with charliehorses on the inside of my quads a few times! eek! And the stretches in between… they hurt too! I was doing all I could to get my quads pumped!

DB SLDL (45 sec rest)

65s x 15
60s x 15

notes: Wasn’t feeling the MMC in my hams, so we lightened the weight and deepened the stretch and I felt it much more.

Superset Standing DB Calf Raises and Tibialis Flex (45 sec rest)

60s x 10 then HOLD 10 seconds 10 more reps then HOLD 10 seconds then 10 more reps then HOLD 10 seconds / 50 Tibialis Flexes
60s x 10 then HOLD 10 seconds 10 more reps then HOLD 10 seconds then 10 more reps then HOLD 10 seconds / 50 Tibialis Flexes

IMG_4241

notes: Basically, you do 10 calf raises, then hold the squeeze at the top for 10 seconds, then repeat. Doing 30 reps and 30 seconds worth of held contractions. Then go right into Tibialis flexes, which I added some resistance by dragging my heels against the floor. Sounds wimpy, but after 50 contractions, then a second set… the floor drag got real sticky!!