Name: Playbook - Ryan Dengler - W4/D5 BLOCK 1 - Leg Focus Wk 4 Day 5
Uploaded: 2022-07-22T14:11:30.863Z
Duration: 120 min
Description: W4/D5 BLOCK 1 - Leg Focus Wk 4 Day 5

Good leg workouts. Squatted 225llbs for the first time. Hit some extra shoulders and some biceps. Going to do 10 mins of abs.

Alfath

Squat: 4 reps @ RPE 7 // then use 77% of your 1RM 4 x 4 reps

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

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

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 8, 10 reps @ RPE 9, 10 reps @ RPE 10

• 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

W4/D5 BLOCK 1 - Leg Focus Wk 4 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

Hunter Wallis

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.

W2/D4 BLOCK 1 - Back & Tricep Wk 2 Day 4

W2/D5 BLOCK 1 - Leg Focus Wk 2 Day 5

Jarred Taylor

Great pump today. Went to a new gym with a friend. Benched 210 easy 4x

Huge chest pumped. Went back down to bench 180llb at 165lb body weight. Last week hit 185lb. That’s normal. Arms are destroyed. Added in more bicep workouts and doing some additional biceps everyday.

W2/D6 BLOCK 1 - Chest & Bicep Wk 2 Day 6

Tyler

Great pump today. Hit 185llb 5x with a spotter with shadow help. Next goal is to hit 190lb next week. Current body weight 166lbs before workout. This is the best/strongest I’ve ever felt. Programs awesome brother

W3/D1 BLOCK 1 - Chest & Tricep Wk 3 Day 1

Kevin

W3/D2 BLOCK 1 - Back & Bicep Wk 3 Day 2

Good leg and shoulders pump today. Did a lot of drinking yesterday so came in with really low energy levels and have worked out straight for 7+ days. Wanted to run but exhausted af. Going to wrap up with some daily abs then go home.

W3/D3 BLOCK 1 - Leg & Shoulder Wk 3 Day 3

Good pump. Tired from not taking a rest day. Will take one on Friday or Saturday.

W3/D4 BLOCK 1 - Back & Tricep Wk 3 Day 4

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

Huge chest pump. Hit 190llbs 4x at the 5th set

W3/D6 BLOCK 1 - Chest & Bicep Wk 3 Day 6

Pushed through today on a short timeframe. Hit 225 x3 and felt strong

Started off with a 2 mile stop and sprint every 3 mins sprint 1 min rest. Great chest and tricep pump. Benched a new milestone at 195 llb 3x. The most I’ve ever benched. Started off at 135llbs set 1 then went up 20llbs set 2, then 20llbs set 3, then 10llbs set 4, then 10 lbs set 5. Killed the triceps today too. Now heading for a 10 min daily abs routine by another creator.

W4/D1 BLOCK 1 - Chest & Tricep Wk 4 Day 1

Good back and bicep pump. Added in 2 mile intensity running.

W4/D2 BLOCK 1 - Back & Bicep Wk 4 Day 2

Will finish where I left off with tomorrow workout . Started throwing up so left the gym . 😶‍🌫️

Good shoulder and leg pump. Benched 195llbs but only 2x. I did 3x last time. Don’t know why I felt weaker. Guess motivation. Going to hit abs now.

W4/D3 BLOCK 1 - Leg & Shoulder Wk 4 Day 3

Great back/lata and tricep pump. Quick 1.5 hour pump. Will hit some abs now.

W4/D4 BLOCK 1 - Back & Tricep Wk 4 Day 4

Amazing pump. Hit 225x4 bench then 235x2 pr and also arms feeling good

Good ass pump. Started off with a 20 min run at 6.5 speed and 2.5 incline and got to 2.15 miles. Then hit my highest bench at 200llbs 3x without any help but a spotter. Started at 135llbs and went up by 20llbs each time til near the end. Then hit all the recommended exercises and added more to biceps. Now going to hit 10 mins of abs and will be done for the day. Current body weight at 163.7llbs

W4/D6 BLOCK 1 - Chest & Bicep Wk 4 Day 6

Insane pump. Changed the workout a bit to gear it more towards intensity to shock the muscle. Feeling amazing.

W5/D1 BLOCK 2 - Chest & Tricep Wk 5 Day 1

Good back day. New gym bc I’m traveling for work

Braydon

W5/D2 BLOCK 2 - Back & Bicep Wk 5 Day 2

Amazing pump. Destroyed the legs. Hit new PR 245lbsx1 on the bench

W5/D3 BLOCK 2 - Leg & Shoulder Wk 5 Day 3

W5/D4 BLOCK 2 - Back & Tricep Wk 5 Day 4

Good pump today. Felt light and kept the workout short. Hit some triceps for additional everyday arms and going to finish off with 10 mins of abs

W5/D5 BLOCK 2 - Leg Focus Wk 5 Day 5

Every workout I'm I'm putting up bigger numbers. Killer workout this one, finally getting a proper upper chest

W5/D6 BLOCK 2 - Chest & Bicep Wk 5 Day 6

Started at 150 max on pause bench. Today, hit 225. Absolute top tier program

W6/D1 BLOCK 2 - Chest & Tricep Wk 6 Day 1

Good back pump. Added some additional back and bicep workouts to focus on some parts heavily.

W6/D2 BLOCK 2 - Back & Bicep Wk 6 Day 2

Good pump. Went to planet fitness with my gf after 3 or 4 years and benched 225 2x and 235 1x lol. Normal real-bench is 205llb as of now. Hit some good legs though

W6/D3 BLOCK 2 - Leg & Shoulder Wk 6 Day 3

Good back pump. Added in skme more back workouts and feeling that stretch. Going to hit some abs now

W4/D5 BLOCK 1 - Leg Focus Wk 4 Day 5

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