Had a beast of a workout yesterday and feeling on top of the world today and raring for some more training.
1) a thorough warm up and mobility.
2) deep squats 5x5reps (first 2 sets were progressively heavier warm up sets)
Supersetted with:
Single arm dumbbell rows 5x8reps with a 4 sec negative (last set was with 3 drop sets to failure)
3) 3 sets of 5 reps of a charles poliquin variation on squats to hit the VMO (these are brutal and my VMO is feeling it today, in a good way of course)
See it here: http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/693/The_VMO_Solution.aspx?lang=EN
4) stiff leg Deadlifts (explosive reps) 3x12rps (the last 4 reps of every set set the hamstrings and glutes on fire)
Supersetted with:
Dumbell shoulder press 3x8reps with a 4 sec negative.
5) cable tricep extensions 3x10 reps with a 4sec negative
Supersetted with:
Reverse grip ez bar curls 3x10 reps with a 4sec negative (feeling the burn baby)
6) mobility and stretch.
Plastered myself with magnesium oil after my workout which is working wonders for my recovery and reducing DOMS.
Bring on today's workout.
Have a great day folks and happy lifting.
Yours in strength,
Matt
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