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

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