Mesocycle #8
Week 5 Day 6
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
Lying Hamstring Curl:
110 x 8, 140 x 8, 170 x 8 (2 Sets)
170 x 8 + 10 Forced Reps
Leg press:
4 Plats/Side x 20 (4 Sets)
V-Squat:
230 x 8
250 x 8
270 x 8 + 6 + 4 (Rest Pause)
Leg Extension (Single Leg)
40 Each Leg x 8 (4 Sets)
* Go back and forth no rest until failure
Stiff Leg Deadlifts on Smith:
4 – 25lb Plates/Side x 12 (4 Sets)
A1: Calf Raise Leg Press: (2:1:2:1)
4 Plates/Side x 20 (4 Sets)
A2: Donkey Calf Raise: (3:1:2:1)
2 Plates/Side x 10 (4 Sets)
Post-Workout:
Pretzel Crusted Chicken + Mashed Potatoes & Green Beans:
[img]https://i.imgur.com/S1QKd2x.jpg[/img]