chris jenkins
03-01-2005, 05:13 PM
*changed my squat workout from weds to mondays as my weights are getting heavyer, deadlifts on friday are difficult if your lifting 300kgs in both exercises.
15 mins of stretching, hams and back.
squat
set 1 60kgs for 10reps
set 2 100kgs for 2 reps
set 3 140kgs for 2 reps
set 4 180kgs for 2 reps
set 5 220kgs for 2 reps
set 6 260kgs for 2 reps half suit knee wraps
set 7 300kgs for 2 reps-rock bottom depth full suit knee wraps
*stiff legged deadlifts no suit or belt-the weights are heavy to start as Im warm from the squat.
false grip
set 1 100kgs for 6 reps
set 2 140kgs for 6 reps
set 3 180kgs for 6 reps
set 4 200kgs for 6 reps
leg press
set 1 200kgs for 6 reps
set 2 300kgs for 6 reps
set 4 325kgs for 6 reps no wraps/strict form and slow.
calve raises
set 1 20kgs for 12 reps
set 2 40kgs for 10 reps
set 3 60kgs for 8 reps/drop set 40kgs for 8 then 20kgs for 6 reps
seated calf raises
3 sets of 12 reps
15 mins of stretching, hams and back.
squat
set 1 60kgs for 10reps
set 2 100kgs for 2 reps
set 3 140kgs for 2 reps
set 4 180kgs for 2 reps
set 5 220kgs for 2 reps
set 6 260kgs for 2 reps half suit knee wraps
set 7 300kgs for 2 reps-rock bottom depth full suit knee wraps
*stiff legged deadlifts no suit or belt-the weights are heavy to start as Im warm from the squat.
false grip
set 1 100kgs for 6 reps
set 2 140kgs for 6 reps
set 3 180kgs for 6 reps
set 4 200kgs for 6 reps
leg press
set 1 200kgs for 6 reps
set 2 300kgs for 6 reps
set 4 325kgs for 6 reps no wraps/strict form and slow.
calve raises
set 1 20kgs for 12 reps
set 2 40kgs for 10 reps
set 3 60kgs for 8 reps/drop set 40kgs for 8 then 20kgs for 6 reps
seated calf raises
3 sets of 12 reps