Week 9: Legs

In my research this past on how to improve my squat form, I stumbled upon a few very helpful blogs, especially this one:

http://www.dieselsc.com/how-to-squat/

It gave me the idea to switch to a 'powerlifting' stance, in order to activate more muscle groups and make it easier on my body. I felt a lot more in control, but still need to work on my hip mobility as I lower myself into the hole. I felt about as far down as my hips would safely flex, but looking at the footage afterwards, I am still a couple inches too high to consider it a true rep. Afterwards, I focused on some accessory work that would help my hamstrings and glutes, which are the weakest part of my legs at this point. Breakdown to follow:

Barbell squats:

• 145 x 10
• 145 x 10
• 285 x 2
• 345 x 2
• 365 x 2
• 375 x 2
• 395 x 2 (all assuming the bar was 55lb, if not, -10lb each)

Dumbbell split lunges:

• 25 x 10
• 30 x 10
• 30 x 10

Glute hamstring raise:

• 150 x 15
• 150 x 15
• 150 x 15

Dumbbell side bends:

• 90 x 10
• 90 x 10
• 100 x 10