11-19-20 WEEK 3 of 3 week cycle. THURSDAY d/e lower
![11-19-20 WEEK 3 of 3 week cycle. THURSDAY d/e lower](http://garagegymbarbell.com/cdn/shop/articles/barbell_circlelogoGOLD_a0249609-d90c-41e5-8968-66b247befbb4.jpg?v=1605718996)
Main work
- Box squats 8x2x65% + 25% chain or band
If you don't have access to chains or bands, use straight bar weight @85-90%. Percentage is based on your 1 rep box squat max. D/E days are for speed, lower weight on the bar if it's moving slow - Deadlifts 8x1x70% + 30% chains - if your speed is slow, remove the chains
Auxiliary work
- Reverse hyper 6x12 @80% of your 1 rep squat max
- Weighted calf raises 6x20
- Goodmornings 4x8-10 moderate weight
work on keeping knees back, very arched back - 200 med ball or banded goodmornings
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