So it's 4 weeks into prep, 8 weeks out and on Monday the 8th of September I attempted my heaviest ever barbell squat during my prep and was pretty happy with the results, aiming for good strong reps to parallel to really hit the quads in my first of 2 leg sessions that day and with my aim of 8 reps and thrust myself under the bar.
Prior to this set I had competed my normal 3 exercise, calf routine and 5 minutes on the bike to warm up the quads, then jumped straight in with 4 sets of squats of 130, 140, 150 and 155kg for reps of 15, 15, 12, 10 and then it was time for the big 160kg.
My full quad and calf routine:
Full Leg Stretches - 10 mins
Seated calf press - 5 sets of 30 reps
Standing dumbbell calf press - 5 sets of 15 reps
Calf press on the leg press machine - 5 sets of 20-15 reps
- warm up for thighs Bike - 5 mins level 12
Squats - 5 sets of 15-8 reps in pyramid style
Leg extensions - 4 sets of 15-12 reps
Walking lunges - 4 sets of 20 reps (10 each leg)
Sissy squats - 4 sets of 20 reps
stretches - 5-10 mins
Prior to this set I had competed my normal 3 exercise, calf routine and 5 minutes on the bike to warm up the quads, then jumped straight in with 4 sets of squats of 130, 140, 150 and 155kg for reps of 15, 15, 12, 10 and then it was time for the big 160kg.
My full quad and calf routine:
Full Leg Stretches - 10 mins
Seated calf press - 5 sets of 30 reps
Standing dumbbell calf press - 5 sets of 15 reps
Calf press on the leg press machine - 5 sets of 20-15 reps
- warm up for thighs Bike - 5 mins level 12
Squats - 5 sets of 15-8 reps in pyramid style
Leg extensions - 4 sets of 15-12 reps
Walking lunges - 4 sets of 20 reps (10 each leg)
Sissy squats - 4 sets of 20 reps
stretches - 5-10 mins
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