Saturday, February 16, 2013

Monster Leg Day


Today's workout was legs and glutes. I walked in to find an empty squat rack which changed my entire game plan. I used the heck out of that rack! Back squats, front squats and some overhead squats to boot!

Some guy was glaring at me for taking my time in the rack, but looked a little ashamed of himself after I failed an overhead squat and it was clear that if I didn't have those back safety rails, I would have dropped that bar on myself and gotten seriously hurt.

I look at it this way: I pay just as much to use that gym and equipment as anyone else so I have just as much a right to it as anyone else; if you want to work in, all you have to do is ask. I've never heard anyone turn that down.

After squats, stiff legged deadlifts, and some leg curls, I headed to the local high school for a leg day first. My boyfriend is a nutcase and will sometimes do a lap of walking lunges on the track... a full quarter mile of lunges. I made it my goal to do that today.

Quarter mile walking lunges checklist: crazy pants, water bottle, shoes with super flexible soles
I set my iPhone up with a crazy playlist and got to it. I counted my lunges in sets of 10 (one step each leg) for posterity's sake. It took me 220 lunges (that's 220 on each leg) to get around that track in 23 minutes and 36 seconds. You can bet that I took a bunch of breaks while doing this! Toward the end, and while I was slowly inching past the practicing track team (embarrassing), I would gasp "nineteen..... twenty" and I would just stand there breathing for about 10-20 seconds before starting in again.

Halfway through my lap, I realized what an awesome idea sunscreen would have been. I was very glad I decided to bring a hat along.

After finishing my lap, I rolled out the beach towel I brought with me to do a glute workout. I have a physical therapist friend who brought the fact that I have extremely weak glutes to my attention. Apparenty, this is a common phenomenon in weightlifters, weak glutes and an overcompensating piriformis muscle.

I had read an article from T-Nation about glutes called "Dispelling the Glute Myth" and decided that I should get started on those recommended exercises right away since I have been doing barbell hip thrusts but felt I wasn't doing them effectively.

That's how I came to be on a beach towel, on a high school track, doing glute bridges, bird-dogs, and fire hydrants.

Have you ever done fire hydrants in front of a bunch of high schoolers? I recommend it. It's hilarious.

Today's workout by the numbers:
Barbell Squat - 10 reps at 45lbs, 20 reps at 75lbs, 6 sets of 3 reps at 135lbs
Front Squat - 10 reps at 45lbs, 2 sets of 10 reps at 65lbs, 1 set of 10 reps at 75lbs
Overhead Squat - 4 sets of 10 reps at 45 lbs
Stiff Legged Dumbbell Deadlifts - 5 sets of 10 reps with 37.5lb dumbbells
Seated Leg Curl - 10 reps at 40lbs, 4 sets of 10 reps at 80lbs
Walking Lunges - .25miles, 220 lunges on each leg
Glute Bridge - 2 sets of 10 reps with a 5 second isometric hold at the top
Bird-Dog - 2 sets of 10 reps on each side with a 5 second isometric hold at the top
Fire Hydrants - 2 sets of 10 reps on each side with a 5 second isometric hold at the top

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