Day 5: August 20, 2016
Notes From Matt
Our approach to quad training continues to refine and evolve as Dallas grows and advances. We are known for training heavy and that will never change but its more than that. We are really trying to work on moving the weight through the working muscle which in todays case will be quads and not just aiming to get a set weight from point a to point b. Dallas has always seemed to train his hamstrings with a slow eccentric emphasis and his hamstrings continue to respond from that, common sense says that the fiber type on the front of his legs being the quads is very similar to that with his hamstrings thus we are taking a similar approach. We are also posting clips of each training day on snapchat during our time together so be sure to follow along there as well.
|Meal 1 – Pre Training Meal|
35g –Isotope (Whey Protein)
150g – Oats raw measure
4 Whole Eggs
2 Plain bagel
40g – All fruit Jam
Big Noise + Total War
50g of carbs from Cluster Bomb
Meal 2 – Post Training
90g – Cream of Rice
25g – Raw Honey
65g –Isotope (Whey Protein)
168g – Grass Fed Sirloin steak cooked
350g – Jasmine Rice
50g – Guacamole or avocado
2 Whole Eggs
250g – Raw Egg Whites cooked
500g – White potato cooked
168g – Chicken cooked
400g – Purple Japanese Potato cooked
120g – Oats
20g – Almond Butter
50g –Isotope (Whey Protein)
NA – Quad focused leg day is typically always off from cardio.
Training – Legs
***We typically do not pyramid up in weight for our working sets, we find a weight to start working sets at and then complete the sets at that weight until form starts to breakdown or we are no longer getting a peak contraction, unless listed otherwise.
|Exercise 1: Speed Emphasis |
Hard concentric contraction into Isometric hold letting our hips come slightly off the pad to get a contraction through hip insertion.
Slow Eccentric phase with a slight pause at stretched position before starting next rep
5 Sets of 15-10 reps
At this point we are doing more movements to prime joints and muscles for heavy working sets rather than just jumping into compound movements first
Exercise 2: Heavy Emphasis Straight Sets
Power Squat Loaded as a Front Squat
Slow and controlled eccentrics, pausing slightly below parallel and then only coming 3/4 way up. Slight contraction hold at 3/4 and the. n returning to the eccentric phase
4 Sets in the 12 – 8 Rep range.
Working up to a top set of 12 and staying there for all 4 sets. If this is done correctly reps should be reduced slightly each set if you are truly taking the weight to muscular failure.
Exercise 3: Superset
Both movements done with feet low on the platform to emphasize quads.
Vertical Leg Press
Wide Stance Low Foot Placement Leg Press
Constant tension on these “imagine moving weight like a piston” once you are out of rhythm or have to lock out onto knee joints the set is done. You really have to be mentally engaged to get the most out of these sets
10-15 reps on each / 3 rounds
Exercise 4: Superset
Sissy Squat Machine
Short Stride Walking Weighted Lunges
We do not have a rep goal in mind when we do sissy squats we just go as deep as possible, keep our chest as vertical as we can and go until we cannot get any more reps. Really focusing on cutting out hip drive on these as that is a very easy way to cheat.
Short stride lunges go along withe the same thought process as the lower leg placement on a platform. Where your foot is in relation to your to your hip will make a great difference on where the overload of the movement is placed.