CHP Day 101: Backsquat 185lbs x 9
23 views · Published 9 July 2016 · 0:45 · Indexed 20 October 2026
Channel: heyward boyce · 2016 · People & Blogs
Leg press -- wide to narrow --so start with a wide stance for first number of reps, then immediately go to a narrow stance and hit 2nd number of reps [225 X 15-18 ; same weight X 10-12] X 5 times "NOTES PE: 88% PE: 84% Third set felt great PE 78% Butt is already so sore, quads and calves felt great! PE: 70% PE: 70%. Did all reps." Hack squat machine W(M20) X 16-18 X 4 sets -- keep this light and focus on form. You really want to load quads. "NOTES 120lbs x 16 120 x 16 130lbs x 15 much easier than first set. 140lbs x 18. PE: 75%. " Leg extensions 4012 tempo W(M10) X 10 X 4 sets "NOTES: 105lbs x 10 x 1 120lbs x 10 x 1 135lbs x 10 x 1 150 x 10 x 1." PE 89%. Seems to be sweet spot." Lying leg curls --- Keep your torso elevated here, squeeze your glutes before the concentric, this will force you to use your hamstrings more 2011 tempo W(M13) X 10 X 2 sets W(M11) X 10 X 2 sets 60lbs x 10 x 1 PE 85% 70lbs x 10 x 1 wow squeezing glute, really felt hamstring 90lbs x 10 x 1 PE 85% sweet spot. 100lbs x 10 x 1 PE 94%." Barbell Squats 20X0 tempo 185lbs x 5-8 X 4 sets "NOTES x 5 PE 90% x 6 PE 86% x 7 PE 80% x 9 strongest I've ever felt during a squat. Which is odd, because the first set of 5 felt so difficult. I'm starting to accept that my body just takes longer than most to get going." 95 X 20
