CHP Day 52: BackSquats 135lbs x 12 x 4
24 views · Published 18 May 2016 · 0:26 · Indexed 20 October 2026
Channel: heyward boyce · 2016 · People & Blogs
Lower Barbell Squats -- Get at least to parallel, ideally below it. 2-3 warm-up sets 20X0 tempo 125lbs x 10 135 X 10-12 X 4 sets Front squats - narrow stance, heels elevated 2010 tempo (about) 135lbs X 5 145 X 5 155 X 5-7 X 2 sets -- heels elevated with a narrow stance will emphasize your vastus medialis 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 [4 plates X 18 ; same weight X 10-12] [4 plates + 20 lbs X 14-18 ; same weight X 6-12] X 3 times NOTES "Two 20lb plates or two 10lb plates? I did two 10lbers." Barbell stiff leg deadlifts - put your toes on a 45 lb plate, heals on the ground (this will stretch your calves and hamstrings). Be sure to keep your shoulder blades pinched together on --- TOES on plates 135lbs X 10 145 X 10 155 X 9-10 X 2 sets -- It looks like you can go an inch or three lower on these. (not changing weight because of that) Ham killers 3010 tempo bw X 4-8 X 4 sets - https://www.youtube.com/watch?v=K0o-3Ii3Blc -- your range of motion is too short. I want you going down further. This is where a bar really helps. If you don't have one, see if a lat pull-down bar works. Lower back extensions on a roman chair or something like that bw X 12-15 X 3 sets -- you should be able to handle these NOTES Held 50lbs to chest.
