6-3-21 THURSDAY lower body

6-3-21 THURSDAY lower body

Main work

  • Squats 10x2x75%
  • Deadlifts 6x3x55% +100 band tension

For those who competed on Sunday, if your back is still tender, take the percentage down for this week to 50% and skip the deadlifts. I don't want you to overwork just coming back from comp.

Auxiliary work

  • Goodmornings 4x8-10 moderate weight
work on keeping knees back, very arched back
  • Reverse hyper 4x12 @80% of your 1 rep squat max
  • back extension or ghd 3x8-10 holding heavy plate
  • Weighted calf raises 5x20
  • Hamstrings your choice:
    • 200 banded curls
    • 200 banded goodmorning

Leave a comment

Please note, comments must be approved before they are published

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

You may also like