Thursday 11.15.2018

Ain’t that the truth.

Hypertrophy

DELOAD

Deload is THE MOST IMPORTANT WEEK OF THE CYCLE. Please take it seriously and deload properly. If you do not know what this means, ask Jen

Week 5, day 2: 2 sets of everything, 1/2 Week 1’s reps at 10RM-40%

A) Single Leg Foot Elevated Glute Bridges x 2 (all sets on one leg, then all sets on other leg)

B) Close Stance Toes Forward Goblet Squats, DB or KB x 2

C) Front Foot Elevated Lunges x 2 (all sets on one leg, then all sets on other leg)

D) Incline Close Grip BP x 2

E) Banded Wide Grip Pullups x 2

F) Seated DB Rear Lateral Raises x 2

G) Toes In Calves x 2

H) Toes Out Calves x 2

Strength

A) Wide Grip BP: Up 10 10RM at 9RPE

B) Wide Grip BP: Drop 8-12%x4x10

C) DB Incline BP: 3×10 at 8RPE

D) Banded Pulldown: 4×10

E) Lateral Raises: 2×10

F) DB Skull Crushers: 2×10

G) DB Curls: 2×10

Hybrid

A) BS: 3×5 +1-10 lbs from last 3×5

B) BP: 3×3 +1-10 lbs from last 3×3

C) Conventional DL: 1×1 (heavy single)

D) Sumo DL: 3×10

E) Bulgarian Split Squats: 4×10-15 e/l

F) EZ Curls: 2×6-12, to failure

G) Tricep Extensions: 3×12-15

H) Bird Dogs: 4×12 e/s

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