"Wednesday Workout of the Day"(3.9.2011)

*Wednesday, March 9th, 2011.*

Today I concentrated on quad movements and a short met-con with an added benefit of the Gas Mask. I am trying to keep my met-cons short and limited to 2 times a week. I have gotten the advice from some of my mentors to ease down on the metabolic conditioning workouts, and concentrate my effort on my strength movements. I am really trying to focus on certain areas of muscle groups during the strength days. I will always add in an assistance exercise to supplement the strength movement, as it shows that it greatly benefits the strength movement that you are doing for the day. So, today I did Front Squat for sets across @ 80 percent of my 1 rep max, and followed up with DB Split Squats to concentrate on the Quad Developement Strength of my legs. DB Split Squats are no joke, and are a great stabilizer of the midline, but also a great way to build up some strength in the quad region. The Split Squat is also great to help maintain lateral balance in strength and flexibility for that particuliar region.

*Wednesday Workout of the Day, March 9th, 2011.*
A1. Front Squats, 3-3-3, sets across @ 80 percent of 1 rep max, 235 lbs
A2. DB Split Squats, 20-20-20 @ 40 lbs dumbbells in each hand
B. 10 Rounds of Cindy w/ Gas Mask on:
5 Pull-Ups
10 Push-Ups
15 Squats
Time: Under 7:00 Minutes
C. Row 150 m x 5 sets, Rest 30 seconds, with gas mask on

Good Workout overall today. I believe I am still in CrossFit Mode and still trying to do to much in the metabolic conditioning region. This program is to benefit my strength and stick to a plan over the next 6 months. I am experimenting with sets across as it is advanced way of programming for strength movements. The basic guideline or benefit of sets across is you are lifting more volume overall in your sets. So, for example, if I was going to do ascending sets of Front Squat at 3 sets of 3 reps. Say, I would do 185 lbs, 205 lbs, 235 lbs for my sets and rep scheme. The volume of weight that I lifted during those 3 sets would 625 lbs by 9 reps. Now when I do sets across, of 3 sets of 3 reps at 235 lbs, I would be lifting 705 lbs by 9 reps. As you can see I actually lifted more weight over the sets across than I did for the ascending sets order. It is simple science, I lifted more weight over a distance, and in time, hopefully will lead to greater gains in my squat and hopefully deadlift as well.