Weight Training
"Hypertrophy" Legs
Week 1
Weight Lifting Journal
Squats
5 - 225 x 10
Rest - 1:00
I was a little stiff and getting a deep squat was tough. The static contraction helped with a 1/4 squat, but did little for the deep squat. I feel as if I could 1/2 or 1/4 squat large amounts, but the full squat is still an effort.
Body Lean
Rest - :45
5 - BW x 6
These are for the hamstring. I find them super hard and am not close to doing them with weight. This is how I do them:
kneel on the seat of the lat pull down, back to weight stack
keeping body, knees to shoulders in a straight line, lean forward hinging only at the knees
go far as you can and come back up
TOUGH
Deadlift
5 - 225 x 10
Rest - :45
Not too hard at all.
This was an easy week, a break in period for the new volume I will be doing. Week 2 should not be all that tough either, but after that things will get intense. I am a little sore from the past week and not use to the burn, this hypertrophy hurts.
All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason
"Hypertrophy" Legs
Week 1
Weight Lifting Journal
Squats
5 - 225 x 10
Rest - 1:00
I was a little stiff and getting a deep squat was tough. The static contraction helped with a 1/4 squat, but did little for the deep squat. I feel as if I could 1/2 or 1/4 squat large amounts, but the full squat is still an effort.
Body Lean
Rest - :45
5 - BW x 6
These are for the hamstring. I find them super hard and am not close to doing them with weight. This is how I do them:
kneel on the seat of the lat pull down, back to weight stack
keeping body, knees to shoulders in a straight line, lean forward hinging only at the knees
go far as you can and come back up
TOUGH
Deadlift
5 - 225 x 10
Rest - :45
Not too hard at all.
This was an easy week, a break in period for the new volume I will be doing. Week 2 should not be all that tough either, but after that things will get intense. I am a little sore from the past week and not use to the burn, this hypertrophy hurts.
All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason
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