Mesocycle #5
Week 7 Day 6
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Rest Times are 60 Seconds
Bodyweight Lunges:
2-3 Warm-Up Sets
A1: Leg Extension (Weight Each Leg)
30 x 30, 40 x 20, 50 x 15, 55 x 10, 60 x 8
A2: Lying Leg Curl
80 x 30, 95 x 20, 110 x 15, 130 x 10, 140 x 8
B1: Feet High Leg Press (Close Stance)
6 Plates/Side x 20, 7 Plates x 15, 8 Plates x 12, 9 Plates x 10
B2: DB Stiff Leg Deadlifts
80’s x 20, 90’s x 15, 100’s x 12, 110’s x 10
Hammer Strength V-Squat:
210 x 15, 250 x 12, 290 x 10, 330 x 8
Smith Reverse Lunge
135 x 12 (3 Sets)
C1: Adductor
C2: Abductor
3 Rounds of 12 Reps
Post-Workout:
Little G's Peanut Butter Buckeye
[img]https://i.imgur.com/U22BAcf.jpg[/img]