Week 6 Wednesday
Wednesday 20 Apr 2022, 15:28
Good Morning (Barbell)
Set 1: 315 lbs × 8
Set 2: 315 lbs × 8
Set 3: 315 lbs × 8
Note: Try high bar with a pad or lower the weight. Or Nordics twice a week
Squat (Machine)
Set 1: 365 lbs × 10
Set 2: 365 lbs × 10
Set 3: 365 lbs × 10
Seated Calf Raise (Plate Loaded)
Set 1: 125 lbs × 15
Set 2: 125 lbs × 15
Set 3: 125 lbs × 15
Set 4: 125 lbs × 13
Lat Pulldown (Cable)
Set 1: 150 lbs × 13
Set 2: 150 lbs × 12
Set 3: 150 lbs × 9
Seated Leg Curl (Machine)
Set 1: 237 lbs × 14
Set 2: 237 lbs × 12
Set 3: 237 lbs × 10
Hip Adductor (Machine)
Set 1: 151 lbs × 17
Set 2: 151 lbs × 17
Set 3: 151 lbs × 17
Note: 151=block 9
165=block 10
Supine Hip Flexion (Cable)
Set 1: 33 lbs × 16
Set 2: 33 lbs × 16
Tibialis Curl
Set 1: 40 lbs × 19
Set 2: 40 lbs × 17
Note: Cable, using looped rope attachment
with Strong
https://strong.app.link/Smo4pzVsopb
Wednesday 20 Apr 2022, 15:28
Good Morning (Barbell)
Set 1: 315 lbs × 8
Set 2: 315 lbs × 8
Set 3: 315 lbs × 8
Note: Try high bar with a pad or lower the weight. Or Nordics twice a week
Squat (Machine)
Set 1: 365 lbs × 10
Set 2: 365 lbs × 10
Set 3: 365 lbs × 10
Seated Calf Raise (Plate Loaded)
Set 1: 125 lbs × 15
Set 2: 125 lbs × 15
Set 3: 125 lbs × 15
Set 4: 125 lbs × 13
Lat Pulldown (Cable)
Set 1: 150 lbs × 13
Set 2: 150 lbs × 12
Set 3: 150 lbs × 9
Seated Leg Curl (Machine)
Set 1: 237 lbs × 14
Set 2: 237 lbs × 12
Set 3: 237 lbs × 10
Hip Adductor (Machine)
Set 1: 151 lbs × 17
Set 2: 151 lbs × 17
Set 3: 151 lbs × 17
Note: 151=block 9
165=block 10
Supine Hip Flexion (Cable)
Set 1: 33 lbs × 16
Set 2: 33 lbs × 16
Tibialis Curl
Set 1: 40 lbs × 19
Set 2: 40 lbs × 17
Note: Cable, using looped rope attachment
with Strong
https://strong.app.link/Smo4pzVsopb
