Monday 3/25/19
No cardio
Corrective exercises
Stretching
Quads
Barbell front squat
Using prime 20 degree solos
Keeping full tension on quads throughout and aiming to use least amount of hip drive as possible
275x 8
275x 6
225x 10
I was really happy with how reps felt, 275 flew up and surprised me in the set
Leg ext
Hard contractions, controlled eccentrics, explosive concentrics
1 max rest pause set
1 max double drop set
Cybex squat press
Aiming to keep tension fully on quads throughout and attempting to not pause or lockout knees
8 pps x 16 bit of a wider stance
Did a second set there, can’t remember reps but it was fewer
Decreased weight and did a third set with heels off platform, feet close, toes slightly angled out – piston style reps
Front loaded barbell walking lunges
145x trip down turf and back
95x “double reps” so down, up, down again, up, lunge to next leg x trip down turf and back
same set dropped to body weight and did the same thing to failure
I did 1 round of seated leg curl into adductor machine but at this point I didn’t consider it true work, I was spent lol
