Back on the fortification wagon, fellas. Again, the remainder of this cycle has us building volume using the estimated 1rm's we are using from the 5rm's we did a couple of weeks ago. New here? That's okay. If you don't know your 1-rep max, you can guess for now.
The benefit of working in volume and utilizing percentage work is that we are getting our bodies ready for our hypertrophy phase, which will begin roughly sometime in mid-March. For now, we are building a base of strength and conditioning and working on injury prevention for the rest of the year.
Lots and lots of gains to be made in this training block, so don't let off the gas!
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A1) Single-leg Lateral Box Jump
5x3 ea leg
A2) Single-leg RDL
4x5 ea leg
B) Back Squat
6x6 @ 70-75% 1rm
C) Front Rack Step-up
5x4 ea leg. Box at mid-shin height.
D) Prone Hamstring Curl
Single Leg. 3x5 ea leg. Come up with both legs, down with 1. Slow, 3-4 sec eccentric.
*If you don't have a machine available, do banded hamstring curls, one leg at a time, 3x10 ea leg FAST reps.
E) Towel Pull-up
4xMax-2 (leave 2 in the tank each set)
*If you can't do at least 5 reps, perform 3x5 chin-up negatives
F1) Underhand Barbell Row
F2) Bent Over Rear Delt Fly
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