Alright short log for the first day of my first hypertrophy cycle. Higher volume, lower weight is the theme. Keeping the log short as I’m a few days behind in recording, I have a video to share though so it’ll get to the front page (boo!).
Today is Deadlifts/Front Squats. Put a lot of work in for this one. First the main lifts…
Deadlift: Set 1) 10 reps @ 195lbs. Set 2) 8 reps @ 225lbs. Set 3) 8 reps @ 235lbs. Set 4) 5 reps @ 255lbs.
Front Squat: Set 1) 12 reps @ 105lbs. Set 2) 10 reps @ 115lbs. Set 3) 10 reps @ 125lbs. Set 4) 5 reps @ 145lbs.
Next the accessories…
Seated Cable Rows: 4 sets of 12 reps @ 105lbs. Slow tempo with focus on form.
Bent Over Rows (Barbell) / Pendlay Rows: 3 sets of 8 reps BOR’s / 5 reps pendlay rows @ 135lbs. Bonus set of 5 reps BOR’s / 3 reps pendlay rows @ 155lbs.
Renegade Squat: This is a deep squat on boxes to grab a dumbbell then you bring the dumbbell up with squatting power and then do an upright row to the chin with the dumbbell, working both the legs and traps at the same time. This is a great compound movement but takes time to master. Linked below is the video of this exercise which was fairly new for me. 3 sets of 10 reps @ 90lb dumbbell.
An effective exercise, but just be careful with the pulling to the upright position.
That’s good for today, wrapping up this log.