Disclaimer: EliteFTS Team member David Allen writes all of my programming, The exercises listed in these posts' are designed for me based on my needs as an athlete.
A lot of the exercises in the program are becoming more efficient due to one simple (new) factor. WE GOT A TON OF NEW HAMMER STRENGTH EQUIPMENT. As we wait to get it moved into the new facility it is just sitting on the turf from the front to the back of the gym (sorry no prowlers for the next 5 days). The hamstring machines are going to probably benefit me the most and I am overly excited to use them. Today I tried out the new kneeling (standing) hamstring curl machine, it lite me up! T minus 2 days till we start moving.
Training:
*Standing Calf Raises: work up to a heavy set of 12 reps and do 2 sets of it, then add weight and do 2 sets of 10, then add weight and do 2 sets of 8 reps, then drop back to your original working weight for 12 and do a set of max reps:
*Loaded calf stretch
*Decline Hammer Strength Bench Press: do several warm up sets, then 5 sets of 8 with a 5 sec negative, hold the contraction for 1 count
*Seated Side Raises: do 2 sets of 20 to warm up, then do 3 sets of 10 reps, each with a 5 sec negative.
*Seated behind the head rope cable tricep extensions
*Hack Squat: do several warm ups, then do 4 sets of 12 reps using 1.5 reps