OMG I’M FINALLY DONE WITH THAT ENDLESS HYPERTROPHY BLOCK!!!!

YAY LOW REP SCHEMES!!! (And eventual 3+ min rests as this block progresses…)

Squats:
1 x 10 @ 45
1 x 6 @ 115
1 x 4 @ 135
4 x 4 @ 155
(2 min rests)

Belt squat
4 x 6 @ 185
(2 min rests)

Glute drive machine
4 x 6 @ 155
(2 min rests)

Front foot elevated split squat
On 45# bumper plate
3 x 10 sec hold, then 8 reps, each leg. 25 KB each hand.
(1.5 min rests)

Abductions
4 x 6 @ 100
(1.5 min rests)

Ipsilateral leg extensions
3 x 8 @ 25 (each side, 5# increase!)
(1.5 min rests)

Side plank with leg raise hold
3 x 20 sec each side

Gym story: while I was at the belt squat machine, there was this guy at the leg press machine screaming with each rep like he was giving birth. It was so disturbing it made me furious.

1. Leg presses aren’t impressive. I don’t care if you can put every plate in the gym on the machine. It doesn’t count, especially if your ROM is 5”.

2. Now, if you can SQUAT that same weight to **at least parallel,** Imma look twice.

Most people can’t do a full squat of the same weight they can leg press because they’re cheating out their ROM in both movements. It’s safe to say there’s a lot of compensation for small anatomical parts…

Every person within a 100 foot radius was looking at the guy and his crew like they’d grown tentacles from their heads. I finally looked, thinking, “This dude better have 1000 lbs on that machine to be screaming like that.” There were 3 guys around the leg press machine to spot him. He had…wait for it!

6 plate total.
Three on each side.

270 lbs.

I can rep that for sets of 6 reps. Silently. I wanted SO BADLY to go do just that at the leg press machine over, but it was taken. I would have done my reps with one leg while making eye contact. RIDICULOUS!!!

Seriously: WHY ARE MEN. UGHHHHH And they were Hispanic too WTF!

Bangarang: you will either love it or hate it, there’s no in-between. Lemme know which camp you’re in. I love it for heavy sets and for speedwork.