Hanley Strength Systems » “lower back” http://www.hanleystrength.com Just another WordPress weblog Sat, 04 Sep 2010 20:32:14 +0000 en hourly 1 http://wordpress.org/?v=3.0.1 Wednesday Workout http://www.hanleystrength.com/wednesday-workout/ http://www.hanleystrength.com/wednesday-workout/#comments Wed, 14 Oct 2009 23:24:14 +0000 Mike http://www.hanleystrength.com/?p=349 Today I had a lower body workout which can change depending on the week. Since this coming sunday I will be taking a heavy single in my suit bottoms with 3 chains I decided to just get some free squatting in to practice form for the most part. I also did assistance work. Here is how the workout looked.

1. Free Squat: barx10, 145×5, 195×5, 235×3, add briefs: 285×5, 325x5x2, 375×5

* this was performed to practice form more than anything else, I used the competition squat bar so the bar weighs 10lbs more therefore my numbers look a bit different. I also used my competition briefs which are metal ace briefs

2. SSB Reverse Lunge: bar x 10 each leg x 3 sets

* this was just to get some blood flow in my quads and some single leg work which I do less of during a competition cycle.

3a. GHR: BW x 10 x 3

3b. Fwd/Bwd Sled Drag: 3 Plates x 10 yds (2 laps) x 3

4a. Reverse Hypers: 200 x 12 x 3

4b. Pushups: BW x 20 x 3

4c. Seated Rev Grip Cable Row: 160 x 15 x 3

I did a little upper body to get some blood work in and break a little sweat.

Over all it was a really nice workout and I have been feeling really good. Looking forward to my meet in November.

Post your Workout in the Comments Below!

]]> http://www.hanleystrength.com/wednesday-workout/feed/ 0 Starting Strength http://www.hanleystrength.com/starting-strength/ http://www.hanleystrength.com/starting-strength/#comments Tue, 05 May 2009 02:36:44 +0000 Mike http://www.hanleystrength.com/?p=253 A common mistake that people make when performing the deadlift is they allow to weight to bounce off the floor going into another rep.  This makes the set much easier to finish due to the rebound off the floor making up for half the rep.  When we teach the deadlift at our Gym we make sure that everyone re-starts each rep from a dead stop.  This ensures the person building that starting strength which is essential in overcoming enertia.  The video below describes the mistake of letting the plates bounce off the ground as well as shows how to correct it.

A typical lower body workout for us may look something like this:

  1. Deadlift off 4 mats – work up to a 3RM
  2. Sled Drags – Down & Back x 2 trips x 3 sets
  3. GHR – 3-4 sets of 8-12
  4. Back Extension -  3-4 sets of 8-12 reps
  5. Hanging Leg Lifts – 3-4 sets of 8-12 reps

Please feel free to comment questions below!

Click here to view the embedded video.

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