Great Leg Day (well rested) & Comment on Specialization

Great leg workout today. The key was having the proper rest and no time constraints. I had a clear mind and could focus on the task at hand.

Quick note that I would like to add is that I like specialization. It is a basic economic theory. Applied here it means that my strength days are my strength days and my conditioning days are my conditioning days. This is opposed to a crossfit routine that would combine both. I bring this up due to a Facebook post I commented on.

I also like having a few lifts that I work on every week so that I can make progress and track it regularly. I am making progress on a few specific exercises. The key is to find the exercises that have the most bang for the time and energy spent.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Sit Ups
• 20 Judo Pushups
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Leg Routine - Switched to a reps per set of 20 / 15 / 10 / 5 / 3

• Barbell Squats (http://youtu.be/b_uAOqA-pxY)
• Barbell Deadlift (http://youtu.be/nFw69zIssgQ)
• Step Ups (http://youtu.be/Jyb_oHDHJZo)

Notes / Results:

• Time: 75 minutes
• Weight: 191

• Deadlift
• Previous High: 5@275
• Sets: 20@155, 15@175*, 10@205, 5@245, 3@265
• Squats
• Previous High:3@165
• Sets: 20@65*, 15@85*, 10@105*, 5@135*, 2@155/2@145
• Step Ups
• Previous high: 3@60
• Sets: 45, 50, 4@55, 4@55, 4@55
• Finisher: 30 Burpees