Thread: Duel Factor 5x5
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Old 02-28-2006, 04:52 PM
Darkhorse Darkhorse is offline
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Join Date: Mar 2005
Location: CA
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Tuesday: Lower 1

[1x3] A2G Squats: 335 (Pyramid to max set)
[2x12] Power Shrugs: 315
[2x12] Pullthroughs: 140
[3x12] Leg Press: 10 plates
[25 RP] Hamstring Curls: 90
[DC] Calves: 6 plates
[5x10] Abs Work: 140

- A2G numbers continue to climb. Felt terrific. It doesn't look like a lot on paper (1x3), but in actuality this is what I did: 135x10, 185x8, 225x5, 255x5, 275x1, [295x3, 315x3, 335x3]-> Worksets. That's a lot of A2G squatting, so don't be fooled to think I'm cheese-dicking my legs. I felt a pain in my upper back doing power shrugs so I cut them short and replaced it with pullthroughs, which IMO nail my hams and extensors. Leg press was not bad, I include them for the higher rep volume. The machine I used was NOT the easy sliding one that I can load a piano on to...This one is a lot harder, greater ROM. I did lying ham curls which are a lot harder than the seated ones I've done in the past. I rest/paused them to 25 total. Calves were a killer. Doing them DC is the way to go...Basically I did 12 DC reps which are 5 second negative, 12 second extreme stretch, fast contraction...And the process repeats. Heavy abs only to strengthen my core for heavier lifts.
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