Friday- ME Lower
Moved ME lower to Friday since Anthony and I were leaving for our beach vacation the next day. My lil crew so graciously came in to train with me.
Today was close stance low box yoke bar squats. I like this one because it is probably the longest named exercise we do. I also am terrible at this since my back is weak so it’s important that I throw them in there from time to time. This is definitely a conventional deadlift builder as well. Worked up to 275 for a single (yikes not great).
Yoke bar good mornings 5x5 (moderately heavy). I chose these because literally everyone in our crew needs upper back and hamstring work. I wrote moderately heavy because the important part is to go through a full range of motion as opposed to stopping ¾ of the way. It’s also a good opportunity for people to work on their back tightness and bracing. There is lots of cueing and poking going on during these. I only used a plate because, as I said above, I’m fucking weak in these positions like good mornings. That is why I do them.
Close stance leg press 3x40-50- LOL THESE WERE TERRIBLE WHOSE IDEA WERE THESE? I like leg pressing for heavy quad work and these were pretty brutal and we had ⅖ of our crew lying on the ground part of the way through these including ONE PUKER YESSSSSSSSSSSSSS
Please accept these poor screenshots as proof that everyone died.
Not pictured: Anthony not dying and Nate sleeping through training by accident.
Seated hamstring curls 3x8-10 w 20-30 partials at the end of each set. I ended with 2 plates because I wanted to outdo what some of the guys were doing. It’s nice having a bunch of people to train with it can be very inspirational to make other people feel bad about themselves. Just kidding. Kind of. Nate wasn’t here today but this brings to mind the other weekend when we did these and his weight was unnecessarily close to mine. This is sad but more importantly, shows one of his weaknesses- hamstrings. There are many ways to see weaknesses but anything that brings them out is a learning opportunity.
Banded glute bridges 4x15. I told people to work on their weak points during this time too.
Planks- 3x45-60 s.
Also I picked the header picture from the picture archives but it's racked backwards so uh.... cool.
