- Joined
- May 6, 2010
- Messages
- 4,495
- Reaction score
- 3,297
Squat
60*5 (paused)
60*5
80*5 (paused)
80*5
100*5 (paused)
100*5
120*5 (paused)
120*5
140*5 (paused)
140*5
150*5*3
150*10
UPPER BODY CUES: generate upper back tension by pulling the bar apart and almost doing a BTN press. Play around to find the exact cues that'll give you the most amount of stable and secure tension. This tension WILL radiate downwards through the lats and meet up with the glutes, creating a very stable platform to unrack and lift from. Dont forget to bring the hips out of the way.
Bench
40*10
60*10
80*10
90*10*3
90*15
BTN press
30*10
40*10*3
Side crunches
A few reverse band flies
Mustard-o-meter: 8.5/10
Flooring it on the last set of squats and banging out ten reps at that percentage after that amount of volume was a nice little challenge after the hiccups (car crashes) I've had as of late. Thanks to this track for the motivation:
Prehab cues:
- Isolation and activation exercises for vastus lateralis of your quads and TFL; that'll take the edge of your hip flexor dysfunction because of the medial head dominance.
60*5 (paused)
60*5
80*5 (paused)
80*5
100*5 (paused)
100*5
120*5 (paused)
120*5
140*5 (paused)
140*5
150*5*3
150*10
UPPER BODY CUES: generate upper back tension by pulling the bar apart and almost doing a BTN press. Play around to find the exact cues that'll give you the most amount of stable and secure tension. This tension WILL radiate downwards through the lats and meet up with the glutes, creating a very stable platform to unrack and lift from. Dont forget to bring the hips out of the way.
Bench
40*10
60*10
80*10
90*10*3
90*15
BTN press
30*10
40*10*3
Side crunches
A few reverse band flies
Mustard-o-meter: 8.5/10
Flooring it on the last set of squats and banging out ten reps at that percentage after that amount of volume was a nice little challenge after the hiccups (car crashes) I've had as of late. Thanks to this track for the motivation:
Prehab cues:
- Isolation and activation exercises for vastus lateralis of your quads and TFL; that'll take the edge of your hip flexor dysfunction because of the medial head dominance.
Last edited: