Week 3 Tuesday
Tuesday 30 Nov 2021, 13:24
Squat (Barbell)
Set 1: 315 lbs × 6 @ 8.5
Set 2: 315 lbs × 6
Set 3: 315 lbs × 6 @ 9.0
Note: Increase weight week 4 small amount.
Leg Press
Set 1: 380 lbs × 12 @ 9.0
Set 2: 380 lbs × 9 @ 9.5
Note: Maintain weight week 4 or 5lb only.
Nordic Curl
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Set 4: 8 reps
Note: Using a medicine ball to assist ROM tracking
Note: Add reps and reduce assistance.
Standing Calf Raise (Machine)
Set 1: 335 lbs × 13
Set 2: 335 lbs × 10
Set 3: 335 lbs × 9
Set 4: 335 lbs × 8
Note: Increase weight week 4
Wrist Roller
Set 1: 42.5 lbs × 1
Set 2: 42.5 lbs × 1
Set 3: 42.5 lbs × 1
Note: Maintain weight or marginal increase week 4.
Note: Single rep is up and down the full length. Smaller plates help increase rep count.
with Strong
https://strong.app.link/F0fIwvqkClb
Tuesday 30 Nov 2021, 13:24
Squat (Barbell)
Set 1: 315 lbs × 6 @ 8.5
Set 2: 315 lbs × 6
Set 3: 315 lbs × 6 @ 9.0
Note: Increase weight week 4 small amount.
Leg Press
Set 1: 380 lbs × 12 @ 9.0
Set 2: 380 lbs × 9 @ 9.5
Note: Maintain weight week 4 or 5lb only.
Nordic Curl
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Set 4: 8 reps
Note: Using a medicine ball to assist ROM tracking
Note: Add reps and reduce assistance.
Standing Calf Raise (Machine)
Set 1: 335 lbs × 13
Set 2: 335 lbs × 10
Set 3: 335 lbs × 9
Set 4: 335 lbs × 8
Note: Increase weight week 4
Wrist Roller
Set 1: 42.5 lbs × 1
Set 2: 42.5 lbs × 1
Set 3: 42.5 lbs × 1
Note: Maintain weight or marginal increase week 4.
Note: Single rep is up and down the full length. Smaller plates help increase rep count.
with Strong
https://strong.app.link/F0fIwvqkClb
