Todays Leg Session: 1) A greater focus on quads today as I will place much more of an emphasis on Glutes + Hamstrings during the week. 2) Note: This session is relative to my current conditioning, training capacity and in alignment with my current nutritional and recovery protocols. Warm Up: 5-10 Minutes Mobility. A1) Back Squat (Based on a 10X0 Tempo e.g Fast! Recovery time 2-3 minutes. 3 Warm Up Sets 8,6,6. 1x5 3x3 3x8 1xFailure B1) DB Stiff Leg Deadlift (Tempo 20X0) 4x6-8 C1) Leg Press (Tempo 1010) 2 Working Sets (Worst thing ever!!) First Set: Pyramiding Up. 3 Plates x 12 4 Plates x 8 4 Plates + 20kg x 6 4 Plates + 40kg x 3 Second Set: Drop Set 4 Plates + 40kg x12 4 Plates + 20kg x10 4 Plates x 8 3 Plates x 23 D1) Lying Leg Curl (Tempo 20X0) 3x8 E1) Calve Raises 5x10 + One Drop Set. #TeamON
Posted on: Sat, 03 Jan 2015 18:22:00 +0000
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