After having set an all-time PR on my equipped bench press with 457lbs, I'm taking the next 12-16 weeks to focus on hypertrophy training. My wife is beginning to diet to do a show within the next year, so I'm shifting this time to join in her footsteps for support. I'm hoping to compete again before the end of 2019.
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This Friday leg training session left my quads feeling it the next day. Very rarely do my quads get this pumped and sore, but I really hammered them on this session. Friday and Saturday are easily the two days I get the most recovery time (sleep, food/calories, and less NEAT from jobs). It will probably be this way for the foreseeable future, and that's okay. I've been making it work lately.
Items Used in this Training Session
Warm Up
Tons of PRI Based Stuff
A1) Lying Leg Curls
4x8 with 10 partials after each set
B1) Bulgarian Split Squats
3x10-12 per leg
C1) True Squat
4x8
D1) Belt Squat
3x30
*On each set, I added a plate. This got brutal at the end.*
E1) Foot Elevated TKE
3x8 per leg
*I opted to do this over leg extensions. This was I could really hammer the eccentric lowering. I'm not big on eccentrics with a leg extension because of the stress on the knee. This is a much friendlier option. Better for overall hip health as well.*
F1) DB RDL
3x10
*Good and controlled.*
