02-03-2014 – Time to train so Squat Up!

Posted: 2 March 2014 in Gym - Workout Log
Tags: , , , , , , , , , , ,

Hi everyone, hope you all having a great weekend! I know everyone says it but it does feel like weekends just fly by!

On Friday I had a few too many drinks which lead me to spend saturday on the sofa watching TV. The only form of exercise I did yesterday was  a nice long stroll around to get some bits and pieces. Also relaxed in terms of diet and an uncontrolled refeed day eating way above what I was meant. Nonetheless I ensured that those extra calories were put into good use in my session today where I enjoyed my usual leg day. Nothing major to point out regarding today’s session, a few modifications in sets and one change in one of the exercises but on the same lines as last week’s Squat day.

Today also marked the start of my last week of the 5/3/1 programme before a supposed de-load week. At the moment it is looking likely that I will take the reload week next week to reassess some aspects of my training as well as my diet. Will you keep you posted on this throughout this week as I start gathering my thoughts together.

Have a great start to the week!

Legs – Quads/ Hams & Calves

Warm Up: Dynamic stretching and mobility work

1. Squats  Week 3 of 5/3/1
Set 1 @ 107.5kg x 5 reps
Set 2 @ 121 x 5
Set 3 @ 135 x 7
Back Off sets
Set 4 @ 100kg x 11
Set 5 @ 90kg x 11 (-10% previous set)
Set 6 @ 80kg x 11  (-10% previous set)

2. Explosive Deep Machine Hack Squat
3 sets x 15 reps

3. Hip Abductors – tempo 3:1:1
2 sets x 12 reps

4. Leg Curls 3:1:1
3 set x 12 reps

5. Single Leg/Arm RDL
1 set x 10 reps

6. Standing Machine Calf Presses
5 sets x 8 reps

7. Rotatory Calf (30 – 45 Sec rest between set)
3 sets x 15 reps

7. Barbell Walking Lunges
2 Sets x 10 reps (each leg)

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