Happy Saturday guys!
This week's training was great! I've started training a couple times a week with Evan Centopani for my back and hamstring sessions. I feel like those were the two body parts that still needed to be improved going into the Olympia, so I recruited his help. He definitely trains differently that I had been for the past year, and I think the change is going to spark some new growth in my back.
Here's a look at our ham training from yesterday:
Standing leg curls-
Started with 2 sets of 20 reps increasing the weight on the second round.
Went up another plate and did a set of 10 full reps squeezing all the way up to my ass then pushed hard to get 5 partials at the end.
Went up again and dis a HARD set of 12 on each leg with no break I went back to the first leg and did another 8 reps on both legs and then we went right into a grueling set of 6. Hams were nice and pumped by the end of these!
Glute/Ham Raise-
I usually do these with my hip joint straight and only extending at the knee for maximum hamstring work, but Evan switched it up a little and had me flex at both the hip and knee during the movement. This turned it into more of a glute focused move with more flexion in my inner hamstring. We used a 25 lb place and as I came down on the movement I extended my arms toward the ground and tucked my head down and as I exploded up into full flexion I pulled the plate up to my chest. We did 4 hard sets of 12 here.
Lying Leg Curl:
We went into heavy hamstring curls for sets of 15 with one minute rest breaks. I did about 10 full reps with 5 forced reps with Evan's assistance. These ticked off my lower back a little, but the ham pump was fierce!
Deadlifts:
We did these with light weight and we did not do SLD's. These were more like traditional deads, but all the focus was on pushing through the heels and pumping with weight up and down with constant tension. We started with a set of 20- which was very humbling. Then we moved into a set of 25, but we did 15 reps- paused for about 10 seconds, did another 5 paused and did another 5. This second set felt the best in terms of how much I felt it in my hams opposed to my lower or upper back. The third set was a set of 12 with one 10 second rest after 15 reps.
I'm still waiting on my DES and LR3 from Scirrox, but once I get the products in I can't wait to use the DES on a hamstring workout like this! I know I'm going to be getting a crazy ass pump! Pun intended
I DID get a VERY generous package from Synthetek and I was able to start the Synthetine and Syntheselen. I'm starting with 2 ml each a day 30 mins before fasted cardio.
I hope you all had a great weekend!