Mesocycle #5
Week 1 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:
Chicken Bacon Ranch Pizza: