Physical Subculture

This is the title of a No Means No song that just popped into my head.  With enough imagination is will seem appropriate for a workout featuring a lot of single leg work.

Some of you know I’ve been nursing a groin pull since a small ski accident in Decemeber.  This limits my squat depth, which, for a fan of the ass-to-grass squat like myself, tends to darken the mood.  I’ve been instead tickiling my fancy with super heavy partial movements, like wlakouts, squats and deadlifts from pins and the like.

Today I deep box squatted 135.  It hurt, but only enough to tell me not to go heavier.  I was at first dissappointed, but then it occured to me I haven’t been able to do ANY weight at that depth for over a month.  So, yippee for me.

On a good note, I’m feeling quite confident putting up to 1/3 more than my max squat on my back for partials and walkouts.  My spine feels like absolute steel, not knotted, bent steel, but performance-ready power steel, able to handle monster loads.  Once I can start nailing depth, I’ll be ready.

Why the long ramble on my current workouts?  Because of my temporary set backs, I realized I needed to address each leg as an individual a bit more than I usually do.  Hence today’s workout:

Drop Down squats:  after a sufficient warm up, super heavy walkouts with partial squats to the pins set right below the rack, 1-3 reps.  Lower the pin and do it again.  Keep this going until you get stuck on the pins.  Then drop the weight and keep going.  Your goal is to eventually hit your normal depth, hopefully with a butt-load of weight.

Then 3 sets of pistol squats, as many reps as you can with bodyweight.

KB single legged straight-leg deadlifts. Use a moderate weight and see how many you can do.  These are quite hard, especially after pistol squats.  Follow the deads with saxon bends and a couple laps with the sled.

I’ll get pictures up when I get the chance.  Don’t have time now, sorry.