Bullmuscle7
MuscleHead
- Jun 11, 2014
- 8,847
- 2,439
So....we revisit this leg workout after my consult and workout with Matt this morning.
The Activation exercise choices, sets and reps were good.
I under estimated the weight for the speed squats and deads. He wants 135lbs.
He wants 3 reps for the speed work not 5.
For the accessory part he does not want any extensions or quad activating exercise as I'm quad dominate. He said: What would you have done instead? I said Hypers! Got an A+
So I think that's all I remember
Bullmuscle7
MuscleHead
- Jun 11, 2014
- 8,847
- 2,439
January 20, 2016
Bench Day
The team had 4 people today. Matt was in charge.
Bamboo Bar with 25lbs kettle bells each side....speed reps for 25 reps then immediately to
Fat V Bar Pull Down 70lbs x 25 reps 4 rounds of this.
Barbell Speed Bench Press: Double Red Bands causing 100lbs of tension, 25lbs + 5lbs on each side so the bar was set at 105lbs + band tension.
x 3
x 3
x 3
x 3
x 3
x 3
x 3
x 3
last 2 sets speed also as fast as possible
x 20
x 20
Accessories
A cycle done 4 rounds:
Face Down on Incline Bench Rowing 2 50lbs kettles to failure (first round x 30, second x 20, third x 15, fourth x 15) bruta;!
25lbs hammer curls till failure (first round x 20, second x 15, third x 10, fourth x 10)
V Fat Bar Pulldowns 130lbs till failure (First round x 30, second round x 30, third x 30, fourth x 25)
Tricep Rope Press Downs 70lbs to failure (first x 20, second x 12, third x 12, fourth x 12)
After that....
Bent Over Rope Circles...brutal one set to failure.
Then....
Orange band Face Pulls
x 40
x 40
x 40
Killer!!!!
Bench Day
The team had 4 people today. Matt was in charge.
Bamboo Bar with 25lbs kettle bells each side....speed reps for 25 reps then immediately to
Fat V Bar Pull Down 70lbs x 25 reps 4 rounds of this.
Barbell Speed Bench Press: Double Red Bands causing 100lbs of tension, 25lbs + 5lbs on each side so the bar was set at 105lbs + band tension.
x 3
x 3
x 3
x 3
x 3
x 3
x 3
x 3
last 2 sets speed also as fast as possible
x 20
x 20
Accessories
A cycle done 4 rounds:
Face Down on Incline Bench Rowing 2 50lbs kettles to failure (first round x 30, second x 20, third x 15, fourth x 15) bruta;!
25lbs hammer curls till failure (first round x 20, second x 15, third x 10, fourth x 10)
V Fat Bar Pulldowns 130lbs till failure (First round x 30, second round x 30, third x 30, fourth x 25)
Tricep Rope Press Downs 70lbs to failure (first x 20, second x 12, third x 12, fourth x 12)
After that....
Bent Over Rope Circles...brutal one set to failure.
Then....
Orange band Face Pulls
x 40
x 40
x 40
Killer!!!!
Last edited:
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