8-20-21 FRIDAY Lower body

Main work

• Paused squats 8x3x70%
• Squats 2x5
  2 Sets of 5 Reps increasing 2-2.5% from the week before. If you are just starting, start with around 60% of your max. When you come to a week where you fail, the following week you will decrease reps to 2 sets of 3 reps, continuing to increase weight each week. When you come to a week where you fail your sets of 3, deload for the next lower body workout and then test your max the following workout (1 week later, minimum). Then, restart the cycle with your new 50%

Auxiliary work

• Inverse curl 3x8
• Seated deadlifts with bands from front - stand every 3rd rep 3x15
• Barbell hip thrust 3x15
• Core/abs
  Weighted V-ups 4x20
• sled drag 1x600 meters @30% of 1 rm deadlift