tonight was LEGS...had a really good session!
At the moment my one rep max squat is 135kgs, so am working just over 50% 1RM bar weight with band tension on top for my dynamic squats, the video is of the final set, was very pleased with the speed today
70kg dynamic box squat - YouTube
I start my dynamic effort leg day with glute ham potentiation work, as recruiting my glutes is hard for me because im very quad dominant.
The warm up consisted of reverse hypers, and band assisted glute ham raises
dynamic squats - 70kgs + red bands, 5 by 2
calves - DC style - 110kg (leg press machine) x 8
GHR - (rest/pause) purple band x 11,5,3, 15 second hold
russian leg curls - red band x 11
seated calf ham curl - x 4 - NEW MOVE, we found a video of flex lewis doing them so gave it a go, i really felt they hit the meat of the hamstring nicely
hamstring stretch DC style
hack squat - 100kgs x 6, 82.5kgs x 11
quad stretch DC style
rest day tomoro...then push on Friday!
I havent gone into any details on my diet yet...so will list this now....
Training day:
Meal 1 - 40p, 8f, 0c
Meal 2 - same
Meal 3 - same
Meal 4 - (1.5 hours pre training) 40p, 35c, 0f
Pre and during wo - 40p, 35c, 0f
Post wo - 40p, 45c, 0c
Meal 6 (1 hour post training) - 40p, 35c, 0f
Meal 7 - 40p, 8f
45 mins pre bed - Gabba and ZMA
Non - training day:
Meal 1 - 40p, 8f, 0c
Meal 2 - same
Meal 3 - same
Meal 4 - 40p, 50c, 0f
Meal 5 - 40p, 8f, 0c
Repeat til bed
45 mins pre bed - Gabba and ZMA
Next week, provided my caliper readings havent increased very much, i'll up my food intake peri workout
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