Week 12, Day 3 - Lower Body

Coming off of a 2nd Place Finish at USS Nationals in June, I'm now in an off-season hypertrophy phase for the next 12 weeks. I'm working with Mike Mastell on my programming and it's based off of John Meadows Mountain Dog Training with a slight strength emphasis.

 

9.19.16

Hyperextensions on GHR

3 sets of 15

 

Trap Bar Deadlift

4 sets of 20 @ 405

 

Continuous Front Squats - 3s down, 3s up - constant tension on quads

3 sets of 12 @ 185#

 

Single Leg Extensions (occluded)

3 sets of 12

 

Single Leg RDL

3 sets of 10

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