040 : 027 Strength Endurance + Legs

Next week we start our official mass gain focus which I’ll write about extensively and have a video companion for those who want to follow along. But this week I wanted to plan some movements that I want to improve functionally. I haven’t front or back squat with a barbell for almost 3 years. The reason is pretty simple, I had milked those exercises for pretty much everything that I could get out of them and I was just continuing to get nagging injuries from continuing to do them. But recently I started thinking about adding them back in but in a different way. The focus before was always to get as strong as possible in the lifts, which means that no matter what the rep scheme or load, I would defer to a specific technique (power squat) that usually overemphasized certain musculature and never allowed for full development. This time around I wanted to narrow in on how to make the lift as difficult as possible without load. I like the combo squat because it taxes everything, especially when transferring the bar. I also liked adding the wedge to put more stress on the quads. In the end, It only took 135lbs to do quite a bit of damage to my legs. After that, the lunge death by will finish them off nicely, just make sure you pick a weight that works for you, heavy will make it a grip issue, and light means you will do a lot of lunges.

Warm:

3x5 Knee CARs

PAIL/RAIL internal rotation of the hip

5x 30/30 Rebound / Lunge

Work:

3 sets Combo squat on a wedge or with heels elevated

3/6 + 2/4 Front Squat Back Squat (start front squat, back squat, front squat, back squat) if you can, transfer the bar without reracking)

rest as needed

then

Death by Lunge 1/1 each side then 2/2 each side…etc.

The caveat it that you have to hold the weight you choose during the rest. Use whatever implement you prefer, most chose 2x KBs or DBs

Finish

3 sets NFT

10x Banded Reverse Squat

10x Single leg Hip Extension