CHP Day 45: Front Squat 145 x 9 x 3
7 views · Published 11 May 2016 · 0:33 · 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 12-15 X 5 sets Front squats - narrow stance, heels elevated 2010 tempo (about) 135lbs X 8 145 X 8-9 X 3 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 [W(M20) X 18 ; same weight X 10-12] X 4 times -- good bye quads NOTES "4 plates" https://m.youtube.com/watch?v=twDjIi8Thzs NOTES did not complete below the line. Will try to complete tonight after work .------------------------------------------------- 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 Ham killers 3010 tempo bw X 4-8 X 4 sets - https://www.youtube.com/watch?v=K0o-3Ii3Blc Lower back extensions on a roman chair or something like that bw X 10-15 X 3 sets -- you should be able to handle these
