Tuesday 12 April 2022 @ 2pm
Training style will be ? sets (1st figure in brackets) in total with load for all sets the same with 1st set aiming for ?-? rep range (2nd figure in brackets) with all reps at least 3 seconds on the eccentric with 60 seconds rest between sets, all sets after set 1 will be AMRAP / 1RIR strictly without form breaking down.
Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.
Back to my old gym as moved back into my house so a bit of trial and error atm.
Leg Day
• Plate Loaded Low & Narrow Foot Placement 45° Leg Press (4 / 8-12) - 180kgs x 12, 11, 9, 8
• Calf Raise on Plate Loaded 45° Leg Press (5 / 8-12) - 160kgs x 12, 11, 11, 10, 9
• Pin Selected High and Wide Foot Placement Horizontal Leg Press (4 / 8-12) - 110kgs x 12, 11, 9, 8
• Pin Selected Leg Extension (4 / 8-12) - 60kgs x 12, 12, 12, 12,
• Pin Selected Seated Leg Curl (4 / 8-12) - 55kgs x 12, 10, 9, 9