First day back on really working the legs. I worked up to a “heavy” back squat. The word “heavy” is in quotation marks because it wasn’t really all that heavy. I only worked up to 315 pounds. I was tempted to go heavier but I am on a schedule and need to be mature. I have got a four week plan for a  rebuild which gets me ready for a serious 6 week training program afterwords.

Here is the basic layout.

Week 1: Work up to “heavy” weights. Prep the body by getting using to holding heavy weight. Basically a kickstart.

Week 2: Lift heavier weights. Increase volume and time under tension. Add structural work and cardiovascular fitness.

Week 3: Continue trends started in week 2. Increase all aspects of fitness. Increase length of workout. Start working to failure and breathing hard.

Week 4: Test week to set the table for the six week training program. Insert some two a days and a lot of accessory work. Maybe IWTs.

Workout: 

Work to Back Squat

5 reps @ 135lbs

5 reps @ 155lbs

5 reps @ 175lbs

5 reps @ 195lbs

5 reps @ 225lbs

3 reps @ 245lbs

1 rep @ 275lbs

1 rep @ 295lbs

1 rep @ 315lbs

Participants: 

Bobby Maximus & Will Pace

Time:

60 minutes. Lots of rest.

Resources:

The Bobby Maximus How To Videos Section (Media-Video-How To)

Or

The Bobby Maximus Youtube page:

https://www.youtube.com/officialbobbymaximus

Note about the training: Day to day entries will change. Some entires will be workouts I have done that day, some entries will be workouts that people I train did that day. Some entries will be my favorite all time workouts or something I saw on the internet that I thought would be good for you to experience. Remember that because of the changing nature of the entries these workouts are not meant to be prescriptive. For example they aren’t necessarily written down with the intention of you following them precisely. Rather, they are meant to collectively build a resource that you can learn from. Hopefully you can implement some of these ideas and workouts into your own training in order to better your fitness.

Also note that I won’t be posting at the same time every day. If I workout early then it might get posted early. If I workout late then it might get posted late. If I am in  different time zone then hell, I don’t know what time it will show up. Just a head’s up. That said, I will do my best to get them to you in a timely fashion. You have my word on that but remember I don’t have an army of internet monkeys at my beck and call. I am doing this on my own…