'Til the calves come home

Scott Birdby Scott Bird | March 27, 2005
Filed in workouts | 3 comments

Calf raiseMy calves seem to have been overlooked recently, which as some might point out, isn’t particularly difficult given their current stature. Fortunately they’ll be just one of the winners when I return to a 4-day-per-week routine, commencing this week. I’m simply not convinced that the current 3 day routine is achieving enough.

Although I’m yet to decide on the exact breakdown of the 4 days (I may simply return to a standard Westside approach), one thing is certain - the additional day provides time to adequately train a few bodyparts that have been somewhat overlooked lately. As well as calves, a bit of anterior deltoid training is on the hit list.

Today’s workout moved along a little faster than usual for a Sunday (I’m trying to keep each session down to an hour), and had a quad/calves focus. Following a few high rep sets of squats (warmup and a little pre-exhaustion) came some Hack squatting and step-ups; and a little calf work. Short and sweetintense.

Gorilla chin 13@bw
Squat 20@20kg, 20@40kg, 20@60kg
Hack squat 10@60kg, 5@70kg, 5@80kg, 5@90kg, 5@100kg, 2@110kg
Step-up 10@ (2×24kg) - each side
Standing calf raise - single foot 2×10@ (2×24kg), 2×10@bw (each side)
Seated calf raise 10@80kg


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Comments

1

Scott,

I received your comment on my blog last week (stupid gmail doesn’t seem to be forwarding all my messages..UGH). Any how.

As for the routine that I’m on right now. I’m on a cutting routine. Well at least that’s the goal! I’m something that Joel Marion put together over at t-nation.com or ruggedmag.com one of the two. It’s called Ripped Rugged and dense. It’s basically 5×5 of the main lifts (deads, squats, incline DB bench, dips, chin ups, military press, calf press, incline curls…think that’s about it.)

I’ve bookmarked your blog and will try and get back every so often (should be able to do that from work!). You also into photography? I am as well. Well digital.

Stay strong.

Posted by: Chris | March 28, 2005 3:23 PM

2

Interesting article. As I’m bulking at the moment, I’ll refrain from mentioning all the tasty, slightly fattening stuff I’m eating :)

Posted by: Scott | March 29, 2005 5:17 AM

3

Yeah…that comes back to bite you (the tasty good stuff). Actually it’s not that bad really. Sometimes it’s hard to stay away from sweets, but I’ve been doing pretty good.

Chris D.

Posted by: Chris | March 29, 2005 9:58 PM

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