back to my roots

After weeks of experimenting with different training systems, I decided to go back to what always worked well for me and kept me motivated and that’s Non Linear Periodization. Its always been my favorite way to train giving me goals to shoot for on power weeks with the goal of simply ‘killing it” on intense weeks. I’ll breakdown todays hamstring, traps and calves workout

1-romanian deadlifts
45 x 15
135 x 10
225 x 5
315 x 5
365 x 5
405 x 5
first week doing them, in two weeks I’ll shoot for at least 425

2-laying leg curls-btw I trained at a different Rapid Fitness which reminds me of my old gym Golds Gym in Deer Park NY. HUGE gym with tons of equipment the other location doesn’t have. I think I’m staying here for a while, it was dead when I trained at 1 and the equipment is top notch
I did 4 sets x 8 , the last set I failed around 6 plus 2 partials and I did a 5 second rest pause and got 2 more

3-reverse hack squats, I was going to do the 10 x 10 technique where you shoot for 10 sets x 10 reps with 30 seconds rest but if you fail on any set your done! I did 4 sets and my neck and shoulders were experiencing like a shock type pain running down my spine so I terminated the set. I used 3 45′s each side

4-barbell shrugs
135 x 8
225 x 8
315 x 8
405 x 11 I did all of the sets slightly wider then shoulder width

5-seated calf raises 10 sets x 10 reps technique I got 5 sets in rest paused 15 seconds and banged out a ton of full and partial reps!!! I used 3 45′s on the machine.

I did 15 minutes on stepmill and 5 minutes on recumbent bike. tomorrow power arms!! Btw morning weight was 193, exactly 20 pounds above my morning weight day of the show