Monday, May 18, 2015

A. Back Squats – 3 x 5-8 (Double Progression)

163# for all 8 reps on all 3 sets

***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.

B. Split Squats (rear foot elevated) – Reps 15-12-9 (Increasing weight each set)
***Choice of DB/KB, Front rack or Back rack with barbell

Front Rack barbell, went 35, 55 and 65

C. SUPERSET movements x 3 sets each:
16 Reps Alternating Lunges – 8 per leg (choose different loading option than on Split Squats)
Immediately into… Max Goblet Squats in 20 seconds (no pause at top of rep)
Rest 2 min

Used 65# for OH Lunges, 44# KB for goblet squats and got 10/9/10

D. SUPERSET x 2 sets each:
RDL x 8-12 reps (moderate weight)
Immediately into… Good Mornings x 12-15 reps
(super light, go for hamstring stretch – empty barbell for most)
Rest 2 min

Used 123# for 12 reps of RDL’s and 65# for 15 reps of GM’s

E. 3 Sets – Heavy Dumbbell Toe Walks – 50 steps per set (25 per leg)

used 25#, 35#, 35#

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