DE Lower

Dynamic effort lower body



I had a rough day. Mainly due to the diet I think. It has been going well overall. I am on Day 12 and have lost approximately 15 pounds. I (think) I am used to the meals (more or less). Other than my much keener sense of smell (I can smell a cook-out a mile away and tell you the kind of BBQ sauce they are cooking with. Not to mention that I can smell the frozen food in the freezer.) Today I got up as usual, went on my AM walk, had breakfast and went to run a few errands. I got home at 11 and could hardly keep my eyes open. My limbs felt like they weighed 400 pounds apiece. I ate my lunch and took a nap. I slept about an hour. When I woke up I felt a little better and packed my get-up and headed to the gym as I wanted to train and I had some clients. Once I got there I felt a little better still. 4Board was pulling the sled (he actually takes his cell phone with him on sled pulls). Shawn showed up to do something "easy" before the meet. And as I noted in my last entry, a girl I trained last year (another ball player) came in. So once I started socializing I felt better yet (perhaps being distracted?).


I did my training backwards today. Brief warm-up then;
Shrugs: work up to 3x15/ 405, 455, 495 supersetted with Glute-ham raises 3x15 (back raises to 3d pin hole)
45* Reverse hyper w/ strap: 3x15/ 300, 380, 470
Speed squats w/ box and 4 mats-straight bar: warmed up to 285x2 for 8 sets (30-45 seconds between sets) Weight was fast and easy (and I did it in my crappy shoes because I forgot my Chucks).


Finished in less than an hour then RE came in and I did abs with her.


I started doing some lat work and posterior chain work before my "main lifts" about a year or two ago. I was watched Chuck Vogelpohl's "XXX" training video and got the idea there. (Of course, I am no Chuck Vogelpohl by any means, but I liked the idea of some lat work and especially the posterior chain work proceeding the main event. It never seemed to take away from my squatting and pulling on dynamic days. I figured if anything, the volume helped me.) I got away from it for after awhile. But from time to time I have found myself going back to it. Mainly because I can fly through my assistance work, it helps warm me up more and gives me more time for the main lift(s) when I find myself pressed for time (like today). I have even used it on max effort days on occasion. I have never done it for upper body days so I have no idea how that would work. Though I doubt it would work as well. One's lower body can handle the volume better than the upper body can.


Oh, and by the way, Shawn's pre-meet, "something easy" was a 701-pound trap bar deadlift raw...


Whereas once I dreamt of fast cars, pretty girls at the beach, a cold beverage on a hot summer's day, I now find myself daydreaming of turkey with gravy, (s)mashed potatoes, dressing, green bean casserole, lasagna, a hamburger, homemade pulled pork and fresh coleslaw, a big salad, with olives, mmmmmmmmmm, olives.


12 days down, 16 to go!
Ed T.