Catalyst Athletics Forums - View Single Post - Derek's Mass Gain Manifesto and Milestone Log

Derek Simonds · 08-23-2007, 05:57 AM

Rehab Day 8 August 23

Glute Bridge 15 seconds X 3
Samson Stretch 10 seconds per leg X 3
15 S/U's unanchored feet 3

Front Squats
This is the first loading I have done since my arm was splinted. I used the bar on the shoulder with the arms bent back in over the top of the bar technique.

45 X 6
95 X 6
115 X 6
135 X 6
145 X 5
155 X 5
165 X 2

All the squats felt great full depth really tight all the way through my entire body. Only concern was on the 155's I really felt like I was engaging my arm on the latter reps, that is why I only did 2 on 165.

Plank Hold 30, 45 and 55 seconds
V-Up Holds 15, 30, 45 seconds
B/E Holds 15, 25

08-23-2007, 05:57 AM	#124
Derek Simonds Senior Member Join Date: Nov 2006 Location: Deland, FL Posts: 4,232	Rehab Day 8 August 23 Glute Bridge 15 seconds X 3 Samson Stretch 10 seconds per leg X 3 15 S/U's unanchored feet 3 Front Squats This is the first loading I have done since my arm was splinted. I used the bar on the shoulder with the arms bent back in over the top of the bar technique. 45 X 6 95 X 6 115 X 6 135 X 6 145 X 5 155 X 5 165 X 2 All the squats felt great full depth really tight all the way through my entire body. Only concern was on the 155's I really felt like I was engaging my arm on the latter reps, that is why I only did 2 on 165. Plank Hold 30, 45 and 55 seconds V-Up Holds 15, 30, 45 seconds B/E Holds 15, 25 __________________ What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin http://westvolusiawellness.com/