Hypertrophy week 2, day 1:
Tissue activation/ injury prevention:
3 sets of:
10-30s McGill Sit up holds
Max Side Plank e/s
5 x Abwheel rollout
50m waiter’s carry
Try to add a little weight compared with last week.
All lifts are at RPE 8ish, leave 2 reps in the tank
Primary: Front Squat 3 x 8-12
Assistance: Paused squat 3 position paused bench 3 x 8-12
Bench 3 x 8-12
Assistance 3 x 8-12
Accessories:
Incline DB Press 3 sets to failure
Chest & back: Chin ups 3 sets to failure
BOR with Pause 3 sets of 8 reps