If you can remember a few posts back, I mentioned starting a new training split for the next several months. I started that split today, focusing only on hamstrings, glutes, and calves. I am expecting that this new split will yield better development in those areas as the months go by into the 2017 competition season. Check out today's training session below.
[ WARM-UP ]
Treadmill
15 min x 20% - 28% incline x 2.0 speed
[ HAMSTRINGS ]
Lying Leg Curls (rest pause)
100 lbs x 15 x 2
120 lbs x 12 x 2 (drop set) 60 lbs x failure x 1
Reverse FreeMotion Squats
200 lbs x 25 x 2
220 lbs x 20 x 2 (last 5 reps are partial tension reps)
Unilateral Standing Leg Curls
50 lbs x 15-20 x 3 (perform 5 more reps on left side)
Stiff Leg Deadlifts (standing on 2-45 lb plates)
145 lbs x 20 x 3 (top of the movement, squeeze glutes on last 5 reps)
Unilateral Stationary One-Leg Lunges (performed on Smith Machine)
30 lbs x 20-25 x 3 (perform 5 more reps on left side)
ROC-IT Glute Machine
30 lbs x 20 x 1
50 lbs x 15 x 2
[ CALVES ]
Seated Calf Raises (rest pause)
50 lbs x 30 x 1
90 lbs x 20 x 2
ROC-IT Standing Calf Raises
90 lbs x 30 x 1
180 lbs x 20 x 2
Sheesh! A lot of work!
ReplyDeleteSheesh! A lot of work!
ReplyDelete