Monday 9th July: Legs

• BSS:
• 1 x 5 x 10Kg
• 4 x 8 x 20KG
• Leg Extension:
• 20KG x 5
• 40KG x 10
• 60KG x 20
• 40KG x 20
• 20Kg x 20
• Goblet Squat:
• 3 x 10 x 25KG
• Calce Raise:
• 80KG: 12, 12, 12, 12.
• X-Trainer: 20 Mins
•  Setting 1 - 1 min
• Setting 2,3,4,5 - 15s on, 45s slow.
• Setting 5 - 5 mins
• Setting 4 - 10 mins

Excellent session, legs were dead - Love it.

Did some Back squats also, just to check form:  Turns out there is some overextension going on with my lumbar..Meaning my stomach is coming out and my lumbar curves in. It comes back to neutral as I was hitting parallel. This is a no no, and I blame EFTS 'So you think you can squat' video entirely.

And just to elaborate: "Your rotating your hips, backwards if that makes sense, and putting your back in to a far from neutral position."

And: "Poor glute flexibility, poor hamstring flexibility, poor hip hinge motor pattern, poor core stiffness.

Over extending (sticking your bum out) will turn off your core."

Basically it was poor, something I intend on working on. My goblet squats however are fine, so I need to look in to how I do these and transfer the core activation over in to Back Squats - Although being honest, I'm not sure when I'll be doing these again.