Training update - Max Lowerbody Day 16/01/2012

Max Lowerbody Day 16/01/2012

Warm up (total warm up duration 11mins)
SMR (total 5 mins)
Piriformis using baseball, PVC pipe for calves, IT band, quads, hamstrings, spinal erectors, traps, Lats, lumbar and thoracic spine.  Used the massage stick on the quads as well to release knots in lower fibres.
Lowerbody (15-20 reps total per exercise)
Bodyweight squats with varying stances, cossack squats, glute ham raises, hyper extensions, lunges, bridges and hip raises
Upperbody (10-15 reps total per exercise)
Band pull aparts, med ball press ups, shoulder rolls and varying upper and middle back rows etc. Wrist stretches,

Max Effort Movement
Box Squats (low box, 3 mats + foam)

Warm up sets
(60kg x 3) x 4, (100kg x 3) x 3),
Then added Metal Briefs
Working sets
142kg x 3, 182kg x 3, 202kg x 2, 222kg x 1, 242kg x 1, 252kg x 1, 257kg x 1

Assistance 1
Romanian Deadlifts 2-3 second eccentric
60kg x 6. 100kg x 6, 120kg x 6, 130kg x 6, 130kg x 6

Assistance 2
Glute Ham Raises
4 sets of 12reps with a 6kg chain round neck.

Assistance 3
Walking Barbell lunges
3 sets of 6 reps per leg @ 60kg