Day 11: August 26, 2015
Notes From Matt
As you guys saw from the Redcon1 photoshoot from yesterday Dallas is sitting in a really good place! Yesterday was a planned rest day and today he will be resuming training with quads. Sitting three weeks out we are still splitting hamstring and quad dominant leg days so we will have 4 – 5 max more leg days prior to the Olympia
Be sure to following along today on IG and Snapchat as we document the training day!
@dallasmccarver and @mattjansen8
Meal 1 – Pre Training Meal (off)
Meal 2 – Post training
Training – quads
8-9 liters of water
Sea salting all meals / seasons fine
280g – Jasmine Rice
Training – From August 26
Exercise 1 – leg extensions
Following several warm ups we worked in both an acclimation as well as a drop set here
Exercise 2 – modified muscle rounds ( Leo coasta method)
The goal here is to complete 6 sets of 10 at the same weight with 15 second breaks between each attempt. You really have to be locked in mentally here in order for this to be effective as you do not want your rep speed to slow down.
This is a great way to accomplish a lot of work and blood volume in a short amount of time when energy stores are low. Not for the faint of heart or those who have a weak stomach!
Exercise 3 – hack squat
The goal here is to do as many bottom half partials as possible until you can longer complete bottom half ONLY reps without stopping. At this point bring the weight to the top pause for 15 seconds but do not rack the weight then complete as many full reps as possible
3 working sets like this
Exercise 4 -single leg leg press banded
Here we purposely have our heals hanging off the backside of the platform as a means to increase quad activation and the hams and glutes out of the movement. Really drive hard against the band tension throughout the concentric (positive) portion of the movement and focus on lowering the weight through your quad being engaged throughout the eccentric (negative)
3 sets – max set of 20 stay there for 2 more sets
Exercise 5 – Bulgarian split squat with short stride
Again here keeping emphasis on quads with a short stride leg placement. Here we are doing 3 sets in 1. Alternating between left and right legs doing three macro sets within 1. Left – right – left – right – left – right. Aiming for an initial 12-15 reps and then reps should descend on sets 2 and 3 as there are no breaks.