May 6, 2014 Lower Body

• Olympic Squats: 315*1 335*1 345*1
• Front Squats: 245*1 265*1 285*1
• Step-Ups: 65*4 75*3
• Dead Bugs: 8, 8

Giving my shoulder a rest this week and going to do lower body stuff exclusively.  Tried some olympic squatting here. The front squats my form was ratcheted down, abs were sore after, in a good way.  Also loving step-ups.  May be my new go-to when I don't want to do good mornings, to give my back a break. Finished with dead bugs. I love the concentration it takes to keep the form on them.  Can't remember if I posted it before but here is an article on core training I read recently that influenced my latest round of exercises here. 

March 17, 2013 Conditioning / Core

• 31" Plyo Box Jumps: 15
• PUPP-Plate Transfer Plank Superset: 1:00-10*4 1:00 10*4
• Side-Plank: 1:00
• Paloff Iso-Hold: 70*0:20 80*0:20
• Decline Situps: 20

25 minutes

Was pretty sore from the leg workout Friday, which is odd because I didn't do a ton of volume. Did some jumping then decided I wanted to beat on my core for a while.  Never did supersets for core before, did some push up position plank presses into plate transfer planks which was just downright evil.  Hit some side-planks next, then went with an iso hold on paloffs.  Finished off with some decline situps just for fun since I haven't done a situp in about 5 years. 

I weighted in at 203.5 after this one on a pretty much empty stomach.  I look really lean already, almost as lean as I did here, only I was 195 in those.  Obviously some is from the pump from working my abs today, but still....I've never seen my serratus as easily as I did today above 200 lbs.  This cut may work out REALLY well, and I'm super excited.  Was thinking about running some albuterol at the end of this cut to polish it off, but if I keep going at this rate it may not be needed!