5 MAY: Leg destruction

Well, I'm all but done with my 2 week ramp-up plan, and will be tackling a high volume strength/mass phase next, based on Jim Wendler's 5-3-1 plan.

I was supposed to do some fight training on Thursday, but my buddy's plans changed, so I lifted instead.



  1. Mobility work:
    1. windhield wipers + back bridge: 10 each + 20 seconds
    2. Down dog + cobra: 2 x 30sec + 30 sec
    3. Inch worm + front splits: 2 + 2 (not sure of time held. maybe 15 sec each)

  2. Strength complex:
    a. Bent row: 135 x 5, 4, 4, 4, 4
    b. Clean: 135 x 5, 4, 4, 4, 4
    c. Front squat: 135 x 5, 5, 5, 5, 5
    d. Overhead press: 135 x 0, 4, 4, 4, 4
    e. FBGM: 135 x 5, 4, 4, 4, 4
    f. Squat: 135 x 5, 8, 8, 8, 8

  3. Weakness circuit:
    a. Pushup x 16, 16, 18
    b. Situp x 16, 16, 18
    c. Hammer curl: 30s x 14, 14, 11

  4. Leg extension: 110x10; 120x10; 130x10; 140x10; 150x10; 160x10; 170x10; 140x12; 110x16

  5. Hatfield bar squat: 135 x 10; 185 x 10, 10, 2

DONE! My legs were jello leaving the gym on Thursday and they still are getting to the office Friday morning.

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