Note: Strength training days are Monday, Wednesday, and Friday. Isolation exercises are held as necessary on Tuesday, Thursday, Saturday, and Sunday.
Saturday, October 12, 2013; Beginning Week 10. Cardio 60-Minutes before breakfast followed by stretching exercises. Viewed Vic Costa’s site on “You Tube” on a correct set up for squatting (http://www.youtube.com/watch?
Essentially one should take a squat position resembling a football or a shortstop player’s “two-point stance”.
Recalling my high school football training his advice made sense. Although the two-point stance does not get your thighs parallel with the floor as recommended in a power squat, it is a stable and power position allowing one to squat parallel or even ATG (A$$ to Grass). Spent the remainder of the day assuming that long forgotten position & completing 5-sets of ten repetitions of body weight squats. There were no adverse “Eccentric Contractions” experienced.
Sunday, October 13, 2013; Cardio 60-Minutes before breakfast followed by stretching exercises. Increased body weight squats to 2-sets of 25-reps; Vic Costa’s football analogy may be the answer to aiding my increasing squat weights without injury.
Monday, October 14, 2013; Cardio 60-Minutes before breakfast followed by stretching exercises.
Squat 3x5x66, 3x5x86, 3x5x116, 2x5x136, 3x5x151 (70 Reps for 7,645). Today went better than Week 9. Following the advice of Vic Costa, with my 2-point football position I’m back on track to make some gains. Although I did not reach my high of 176, I was not disappointed in my volume.
Overhead Press 2x5x35, 2x5x55, 1x3x85, 1x3x90 (28-Reps for 1,695). My right shoulder (replaced) was able to handle a 90 Lb. press.
Deadlift 1x5x135, 1x5x185, 1x5x205, 1x5x225, 1x5x255 (25 Reps for 4,260). Reached a new Personal Record.
Total Volume for Monday: 123 Repetitions for 13,600 Pounds.
Have a good lift, Earl