Week 1 Monday/Session 1
Tuesday 5 Sep 2023, 13:56
Standing Calf Raise (Machine)
Set 1: 430 lbs × 15
Set 2: 430 lbs × 14
Set 3: 430 lbs × 10
Note: Paused
Squat (Machine)
Set 1: 405 lbs × 9
Set 2: 405 lbs × 7
Note: Slow eccentric
Note: Cut one set
Split Squat (Barbell)
Set 1: 95 lbs × 15
Set 2: 95 lbs × 15
Set 3: 95 lbs × 15
Note: Paused
Note: Using 5 45# bumpers
Shrug (Dumbbell)
Set 1: 79 lbs × 20
Set 2: 79 lbs × 19
Set 3: 79 lbs × 16
Note: Paused, slow eccentric
Note: Using kettlebell, still rubs against side of thigh
Skullcrusher (Barbell)
Set 1: 85 lbs × 15
Set 2: 85 lbs × 14
Set 3: 85 lbs × 11
Note: EZ bar
Note: Slow eccentric
with Strong
https://strong.app.link/UsezeJxfRCb
Tuesday 5 Sep 2023, 13:56
Standing Calf Raise (Machine)
Set 1: 430 lbs × 15
Set 2: 430 lbs × 14
Set 3: 430 lbs × 10
Note: Paused
Squat (Machine)
Set 1: 405 lbs × 9
Set 2: 405 lbs × 7
Note: Slow eccentric
Note: Cut one set
Split Squat (Barbell)
Set 1: 95 lbs × 15
Set 2: 95 lbs × 15
Set 3: 95 lbs × 15
Note: Paused
Note: Using 5 45# bumpers
Shrug (Dumbbell)
Set 1: 79 lbs × 20
Set 2: 79 lbs × 19
Set 3: 79 lbs × 16
Note: Paused, slow eccentric
Note: Using kettlebell, still rubs against side of thigh
Skullcrusher (Barbell)
Set 1: 85 lbs × 15
Set 2: 85 lbs × 14
Set 3: 85 lbs × 11
Note: EZ bar
Note: Slow eccentric
with Strong
https://strong.app.link/UsezeJxfRCb
