Name: Playbook - Jordan Hamp - W1/D2 Heavy Leg Day
Uploaded: 2022-12-08T12:05:58.243Z
Duration: 60 min
Description: W1/D2 Heavy Leg Day

Strictly squats only with stack sets. That’s exactly what I does and haven’t changed anything esp weights that’s it. That’s how I got my legs blown up. Also able to keep blowing throughout my previous max rep(s) safety without any injuries on our backs.

Once when we starts to do dropsets leave your gears the same so it can reduce inflammation on our joints so having gears is strongly recommended even before we tries to max it out by going heavy having belt is strongly recommended before you injury yourself.

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat bar only

If your max squat is 135 lbs then start with 10 lbs and increase by 10 lbs
Or your max is 225 lbs then start with 25 lbs then increase by 25 lbs because when you are able to increase by 25 plus you will be pushing 245 lbs by 4th 25 lbs.
If your max is 315 then start with 45 lbs then increase weights by 25 lbs.
For elites who can do 405 lbs and up increase your weights by 45 lbs to 315 lbs then 25 lbs so we can have more energy to lift heavy weights also we are basically already warmed up by the time we are about hit heavyweights. 

(PS) We wants to do two warm up sets first before we goes more heavier and that’s why I don’t lifts same weights after previous set. Increase weight after every sets. 


- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat warm up

Increase your weight you can do for 8 reps

If your max squat is 135 lbs then start with 10 lbs and increase by 10 lbs
Or your max is 225 lbs then start with 25 lbs then increase by 25 lbs because when you are able to increase by 25 plus you will be pushing 245 lbs by 4th 25 lbs.
If your max is 315 then start with 45 lbs then increase weights by 25 lbs.
For elites who can do 405 lbs and up increase your weights by 45 lbs to 315 lbs then 25 lbs so we can have more energy to lift heavy weights also we are basically already warmed up by the time we are about hit heavyweights. 

(PS) We wants to do two warm up sets first before we goes more heavier and that’s why I don’t lifts same weights after previous set. Increase weight after every sets. 


- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Back squat 2nd warm up

Increase the weight that you can do for 6 reps.

If your max squat is 135 lbs then start with 10 lbs and increase by 10 lbs
Or your max is 225 lbs then start with 25 lbs then increase by 25 lbs because when you are able to increase by 25 plus you will be pushing 245 lbs by 4th 25 lbs.
If your max is 315 then start with 45 lbs then increase weights by 25 lbs.
For elites who can do 405 lbs and up increase your weights by 45 lbs to 315 lbs then 25 lbs so we can have more energy to lift heavy weights also we are basically already warmed up by the time we are about hit heavyweights. 

(PS) We wants to do two warm up sets first before we goes more heavier and that’s why I don’t lifts same weights after previous set. Increase weight after every sets. 


- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Back squat 6 reps

Back squat 4 reps

When we are at our 80% PRM increase weights by half with what weights you been increasing with like if you increases by 45 lbs then increase by 25 lbs if you increases by 25 then increase the weight by 10.

If your max squat is 135 lbs then start with 10 lbs and increase by 10 lbs
Or your max is 225 lbs then start with 25 lbs then increase by 25 lbs because when you are able to increase by 25 plus you will be pushing 245 lbs by 4th 25 lbs.
If your max is 315 then start with 45 lbs then increase weights by 25 lbs.
For elites who can do 405 lbs and up increase your weights by 45 lbs to 315 lbs then 25 lbs so we can have more energy to lift heavy weights also we are basically already warmed up by the time we are about hit heavyweights. 

(PS) We wants to do two warm up sets first before we goes more heavier and that’s why I don’t lifts same weights after previous set. Increase weight after every sets. 


- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Back squat 2 reps

Now increase by 5 or 10 lbs until you can do it and take it as lesson how stronger you became than you first started.

If your max squat is 135 lbs then start with 10 lbs and increase by 10 lbs
Or your max is 225 lbs then start with 25 lbs then increase by 25 lbs because when you are able to increase by 25 plus you will be pushing 245 lbs by 4th 25 lbs.
If your max is 315 then start with 45 lbs then increase weights by 25 lbs.
For elites who can do 405 lbs and up increase your weights by 45 lbs to 315 lbs then 25 lbs so we can have more energy to lift heavy weights also we are basically already warmed up by the time we are about hit heavyweights. 

(PS) We wants to do two warm up sets first before we goes more heavier and that’s why I don’t lifts same weights after previous set. Increase weight after every sets. 


- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

1 squat max

After we hits our max out. Then take one whole plate off with any small weights. decrease the weights by 45+ any small weights if you are able to do 500 lbs then drop it down to 4 plates or your max is 405 lbs then drop the weight down to 315 lbs unless your max is actually 315 then yep drop it to 225 lbs then decrease the weights by 25 lbs unless your max is 225 then it’s ok I has been there before so yes drop it down to 135 lbs then decrease the weights by 10 lbs. because we will wants to dropset the weights for 3 more sets at ATG peak. Means go much more lower because it will hits lower quads more and develops knees’ strengths. Also gives you hypertrophy muscle contraction and real pumps. 

- Begin with bar positioned on your upper back and your heels elevated
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Heels elevated barbell back squat 1

After we hits our max out. Then take one whole plate off with any small weights. decrease the weights by 45+ any small weights if you are able to do 500 lbs then drop it down to 4 plates or your max is 405 lbs then drop the weight down to 315 lbs unless your max is actually 315 then yep drop it to 225 lbs then decrease the weights by 25 lbs unless your max is 225 then it’s ok I has been there before so yes drop it down to 135 lbs then decrease the weights by 10 lbs. because we will wants to dropset the weights for 3 more sets at ATG peak. Means go much more lower because it will hits lower quads more and develops knees’ strengths. Also gives you hypertrophy muscle contraction and real pumps. 

- Begin with bar positioned on your upper back and your heels elevated
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

- Begin with bar positioned on your upper back and your heels elevated
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

W1/D2 Heavy Leg Day

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