As my hamstrings are yet to entirely forgive me for last friday's assault, today's session was a quad-centric affair.
Having recently sampled the simple delight of the Hack squat I figured I should get an idea of my current maximum before I churn out too many sets. Beginning the lift is perhaps the hardest part of these - especially once the weight starts to increase - and I can see myself doing a few behind-the-back deadlifts just to get used to it. Frustratingly, the fun ended shortly before arrival at the 100kg mark.
With the quads nicely warmed, it was time for a few sets of Zercher squats and low step-ups. Keeping the Zercher theme I followed these with some Zercher Good Mornings; which always feel a lot more natural than the standard barbell Good Morning.
Once again, the abs had the pleasure of bringing the workout to a close; this time with a combination of crunches and kneeling plate twists.
Dynamic stretching
Hack squat 2×5@20kg,
3@40kg,
3@60kg,
2@70kg,
2@80kg,
1@90kg,
1@95kg
Zercher squat 2×10@50kg, 2×10@55kg
Step-up (low) 4×10@30kg
Zercher Good Morning 4×10@40kg
Ab crunch 4×10@bw
Kneeling plate twist 4×20@10kg
Isometric stretching
Total time : 94 mins