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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Friday night I managed to squeeze this session in. It ended up getting a little late, but I knocked things out of the way and got some good stuff done. This training session was much harder than I had anticipated based upon the way it looked on paper. My quads were sore for about three days after this one.
Items Used in this Training Session
Warm Up
Tons of PRI Based Stuff
A1) Lying Leg Curls
4x10
B1) Belt Squats
Worked up to a tough set of 8 reps
*This go around, I used a closer stance and set the belt forward to hit my quads harder.*
C1) True Squat
Worked up to a good set of 8 reps; then hit 2 big drop sets
D1) FFE Split Squats
4x8 per leg
*For these I really controlled the tempo and really let my quads get a killer burn. Excellent way to round out the quad training.*
E1) Back Extensions off GHR
1 set of max reps
