Name: Playbook - Ryan Dengler - W3/D5 BLOCK 1 - Leg Focus Wk 3 Day 5
Uploaded: 2022-07-22T14:11:30.821Z
Duration: 120 min
Description: W3/D5 BLOCK 1 - Leg Focus Wk 3 Day 5

Alfath

Hunter Wallis

Squat: 4 reps @ RPE 7 // then use 75% of your 1RM 4 x 4 reps

Upright Row: 3 x 10 reps // 10 reps @ RPE 7, 10 reps @ RPE 8, 10 reps @ RPE 9

Leg Press: 3 x 10 reps // 10 reps @ RPE 7, 10 reps @ RPE 8, 10 reps @ RPE 9

Cable Lateral Raise: 3 x 12 reps // 12 reps @ RPE 8, 12 reps @ RPE 9, 12 reps @ RPE 10

Hamstring Curl: 3 x 10 reps // 10 reps @ RPE 7, 10 reps @ RPE 8, 10 reps @ RPE 9

• This can be high bar or low bar, whichever is your strongest squat that you would prefer to use
• You should focus on bracing and resetting before each rep
• Knees should generally be locked out at the top and the squat should go just below parallel at the bottom

Competition Squat

• Take a narrower grip on the bar (I prefer to use an EZ Curl bar to save my wrists a little bit)
• Pull up to your face, leading with your elbows
• Elbows should stay higher than your wrists throughout the movement
• Squeeze your traps and shoulders at the top of the movement

Barbell Upright Row

• Go down as far as you can comfortably go to get a stretch in your hamstrings and quads
• Squeeze quads, but don't fully lock out at the top

Leg Press

• Hold onto the support with one arm and lean away from the machine
• Slight bend in the elbows
• Bring cable all the way up until you feel a squeeze in your shoulder
• Try to keep your elbow above your wrist throughout the movement for better shoulder activation
• Don't let your elbow sag down, keep your elbow up

Single Arm Cable Lateral Raise

• Feel a stretch in your hamstrings at the bottom of the movement
• Pull all the way up until you feel a squeeze in your hamstring (Try to touch your heels to your butt)

Hamstring Curl

W3/D5 BLOCK 1 - Leg Focus Wk 3 Day 5

Good workout, loved the percentages helped remove a lot of guessing

Nene

Logan

Peter

W1/D1 BLOCK 1 - Chest & Tricep Wk 1 Day 1

Anthony

Derek

W1/D2 BLOCK 1 - Back & Bicep Wk 1 Day 2

Ronald  Leon

On my way round 2 to getting these boulder shoulders

W1/D3 BLOCK 1 - Leg & Shoulder Wk 1 Day 3

W1/D4 BLOCK 1 - Back & Tricep Wk 1 Day 4

Cade

Man that leg workout was killer plus the pump in the shoulders in between leg sets was awesome

Neil

W1/D5 BLOCK 1 - Leg Focus Wk 1 Day 5

Craig

Amazing chest day pump. Slowly getting back into strength training. Hit 200x5 smooth.

W1/D6 BLOCK 1 - Chest & Bicep Wk 1 Day 6

Had to do 295 on bench floor press . Bench presses was full . But overall great pump and great workout

Fernando

Monster workout dude. Went up in weight and it burns

W2/D1 BLOCK 1 - Chest & Tricep Wk 2 Day 1

Good pump. Was dreaded today but still came in to get the gains.

W2/D2 BLOCK 1 - Back & Bicep Wk 2 Day 2

Amazing workout. Did some shoulder press and that was awesome too. Overall great workout going 2 times on the program

Nice shoulder workout. Added in some extra bicep and also hit the triceps. Hitting biceps atleast everyday. Also hit 180 bench press 5x and hit 185 bench press 2x

W2/D3 BLOCK 1 - Leg & Shoulder Wk 2 Day 3

Frankie

Amazing pump for the day brotha. Killed the back.

W3/D5 BLOCK 1 - Leg Focus Wk 3 Day 5

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