- Joined
- Aug 24, 2009
- Messages
- 1,674
- Reaction score
- 0
20/07/2017
High Bar Paused squat (warmup)
Barx3x5
40kgx2x5
60kgx5
Deficit Deadlift
70kgx2x5
80kgx1
90kgx5x3
Leg Press
40kgx10
80kgx8
120kgx5
160kgx3
180kgx3x10
Hamstring Curls
20kgx10
35kgx2x10 (single leg, slow eccentric)
30kgx10 (single leg, slow eccentric)
Seated Cable Row
50kgx10
75kgx3x10
Lat Pull Down
50kgx10
72.5kgx3x10
Facepulls
30kgx10
50kgx4x12
High Bar Paused squat (warmup)
Barx3x5
40kgx2x5
60kgx5
Deficit Deadlift
70kgx2x5
80kgx1
90kgx5x3
Leg Press
40kgx10
80kgx8
120kgx5
160kgx3
180kgx3x10
Hamstring Curls
20kgx10
35kgx2x10 (single leg, slow eccentric)
30kgx10 (single leg, slow eccentric)
Seated Cable Row
50kgx10
75kgx3x10
Lat Pull Down
50kgx10
72.5kgx3x10
Facepulls
30kgx10
50kgx4x12
- No hammy pain on deficits, trying hard to keep back in a good position. Speed was OK
- Everything else for da pomp