If you’re reading this, I think I owe you a congratulations. You’ve made it this far, and now we’ve reached the final Sunday of our mutli-week periodization of the Sunday Squat. Don’t worry, I’ll be back next week with a new installment, this is merely the end of this particular phase. For those of you who are new to the Sunday Squat, make sure you check out the previous weeks, most importantly weeks 8 and 9. So, without further ado, let’s ramp things up. As usual, be mindful of the rest periods in between sets. This week we are going for maximal lactic acid build up. The reps are going to be on the lower end of the hypertrophy scale (6-8 for most exercises). Time under tension is pivotal as well, so be sure to keep a close eye on the tempo of each movement.
Front Squats (Narrow Stance):
Warm up: 100 bodyweight squats. With these, focus on engaging all muscle groups (most importantly ‘pulling down’ with the hamstrings, and lowering yourself into the rep in a slow, controlled fashion – see Note below) as you progress through the movement.
5 sets, 6 reps, 4010 tempo
Note – Rest 30 seconds between each set
Note – Each rep should be ‘pulled down’ with the hamstrings being used to lower the weight on the eccentric (negative) part of the rep. This has been a common theme throughout the past weeks, and I can’t stress the importance of this enough. If you’re doing it correctly, the intention should be felt in the hamstrings throughout the entire movement.
4 sets, 8 reps, 4040 temp, 30 seconds rest between sets
Note – All sets will be double dropsets. Aim for two consecutive drops of approximately 25% decrease in weight.
Dumbbell Straight Leg Deadlifts (1”-2” Toe Elevation):
4 sets, 8 reps, 4020 tempo, 30 seconds rest between sets
Note – Keep a ‘slight’ bend in the knee. This bend should remain constant throughout the movement.
Lying Leg Curls:
6 sets, 6 reps, 4023 tempo, 30 seconds rest between each set
Note – Each rep will have an isometric hold for three seconds at the top, as specified by the tempo.
Note – Feet should be kept in dorsiflexion (toes up) throughout the movement.
Dumbbell Squats (Dumbbells at Sides)
4 sets, 8 reps, 2020 tempo, 30 seconds rest between each set
Again, glad to know you’ve made it this far. As with the previous weeks, you’re going to need to make sure you’re recovery is optimal, seeing as how your body in a constant state of adaptation. Next week we are going to be lengthening the rest periods back to a more standard protocol (120 seconds between sets for most) but will compensate by making alterations in movement executions. I’ll be throwing a lot of specific terminology at you. For those who are largely unfamiliar with terms such as tempo, intention, and the like, make sure to grab your copy of my revolutionary MI40 program. See you next week ladies and gents. Hopefully you rocked your gym as hard as I rocked Powerhouse in downtown Tampa today!