Progress pics coming in the next few days.
Week 7:
Monday: Lower body/neuromuscular emphasis
Complex A: Quadricep Dominant
A1) Functional isometric front squat (245 lb, 265 lb, 275 lb, 315 lb)
Maximum weight for at least 6 seconds
Rest 120 seconds
A2) Front squat (225 x 3, 235 x 2, 245 x 2, 255 x 2 (spot on last rep))
2-3 reps
Rest 120 seconds
A3) Speed front squat (135 lb)
3-5 reps at 45-55% (speed squat)
Rest 120 seconds;
Complex B: Hip/Posterior Chain Dominant
B1) Functional isometric deadlift (above knee to lockout)(345 lb, 365 lb, 405 lb, 465 lb)
Maximum weight for at least 6 seconds
Rest 120 seconds
B2) Deadlift (345 x 3, 365 x 2, 365 x 1, 345 lb x 2)
2-3 reps
Rest 120 seconds
B3) Dumbell Swings (55 lb x 8,8,8,8)
6-8 reps at 20-30%%
Rest 120 seconds
Each complex performed 4x.
After the workout was over my friends and I did the stretch where one person hangs over the back of another person with the back’s of his knees on the guys shoulders. It is a back stretch that is absolutely amazing. Unfortunately my friend got a bit explosive (incompetent) when he let me down, so he ended up throwing me facedown onto the floor. Luckily I didn’t land flat on my face. Instead I landed on both hands and one knee. Now it hurts to walk and my left wrist is sprained/broken. I sincerely hope that it isn’t broken and that I recover soon; I’ve made too much progress this summer to watch it all go to waste.
Wrist isn’t broken, thank god. My right knee is still pretty swollen though and my wrist will need more time to fully recover.
I should be back to training within the next week. (or I’ll probably die)
Here are some temporary update pics until I get a real camera to use (sometime this week).
Back double bi
Front
Wow great log, I like you layout and you are gonna be a beast…
I’m looking for something to pick up to further my progress…
This will help me decide 