Every time life has you down, there’s no better way to relieve some of the irritation, anger, and sadness than to put in on your back and squat it! This week marks day three of our heavy training phase. As you’d expect, the rep range is going to decrease once again, as our progression trend continues. Like the past two weeks, our reps are going to be negatively correlated with the amount of weight we’re using. Thus, make sure you increase the load! Remember, it’s ideal to fail as close to the 8th rep as possible (this week’s rep range is 8).
Warm up: As stated verbatim last week, beginning a workout with a pre-exhausting, isolation movement is a great technique use to ensure optimal hypertrophy. This is not only a great way to warm up the joints, but it also will acclimate your central nervous system to the upcoming heavy training.
4 sets, 25 reps, 2021 tempo, 90 seconds rest between sets
Note – Ideally, use a weight in which you are failing around the 25th rep. There is NO need to begin the pattern of increased weight for this movement.
Front Squats (Shoulder-Width Stance):
5 sets, 8 reps, 4010 tempo, 120 seconds rest between sets
Note – Maintain outward intension throughout the course of the movement. The intention should never ‘relax’ as long as you are in the middle of a set.
4 sets, 8 reps, 4010 tempo, 120 seconds rest between each set
Note – Last set will be a NOS set. For those of you unfamiliar with the term, make sure to check out MI40, STAT!
Squats (Narrow Stance) :
4 sets, 8 reps, 4010 tempo, 90 seconds rest between each set
Leg Press (Feet Placed High and Wide):
4 sets, 8 reps, 4010 tempo, 90 seconds rest between sets
Note – Focus on the bottom portion of the movement; this places emphasis on the hamstrings and glutes.
Standing Hamstring Curls:
3 supersets, 8 reps, 4012 tempo, 120 seconds rest between each superset
Note – The first 8 reps of each set will be with hips extended. The last 8 reps of each set will be in hip flexion.