STRONG Training Sessions: June 2, 2011

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STRONG Training Sessions: June 2, 2011

Solid training day today. We started out with Peterson Step Ups, a great exercise to prevent knee injuries and build up the teardrop muscle (vastus medialis) just above the knee. I think we’ll start all leg training sessions with Peterson Step Ups for this phase – good way to warmup and get the blood going.

Hack Squats were next – we probably have not done these in over a year. In my opinion, they target the quads (especially just above the knee) better than just about any other leg exercise except front squats. I would even recommend them over back squats if muscle growth is the goal.As I’m writing this, I can already feel the soreness kicking in. You know you’ve had a killer leg workout when the soreness starts on the same day.

Last exercise of the day is an all-time favorite – Elevated Snatch-Grip Deadlifts. We add these to a training cycle a few times a year. Snatch-Grip Deadlifts hit too many muscle groups to name – they’re great for overall leg and back development. We added them in to work the deadlift over a greater range of motion, which will carryover well for the conventional deadlift.

The key for this cycle is to stay healthy and be consistent. Healthy shoulder = 350lb+ bench and healthy knees = 600lb deadlift.

Exercise Sets & Reps Weight Used
Peterson Step Ups 4 sets of 12 reps 45lbs, 45lbs, 45lbs, 45lbs
Hack Squats 4 sets of 6 reps 90lbs, 180lbs, 270lbs, 320lbs
Elevated Snatch-Grip Deadlifts 4 sets of 6 reps 135lbs, 225lbs, 275lbs, 315lbs

 

By |June 5th, 2011|Features|

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