Hack Squats -
1 Legged Leg Press -
1 plate per side x 20
2 plates per side x 20
Chest Supported Rows -
Notes - Well on my last bench workout I strained my right pec pretty good. So much so that I have not been able to get my hand back far enough without severe pain to squat. There's no tendon damage and this is the first time I've ever really stained my pec to this degree (little nicks here and there). I knew I was feeling off that day and should have just ran with BBM I but bench has been going so well I got greedy with the 405 for 3 sets of 5.
Since I couldn't do regular squats I opted for hacks. I've always sucked hard at hacks and I think that's due to my poor quad strength/development. Well these pumped my quads up something terrific so I think I will include more of them in the rotation because I felt they did a great job of isolating the quads. Pretty sure I could have done 6 plates per side for 5-8 but no need in getting crazy right out of the gate.
Whenever you've mentioned hack squats I always assumed you meant the machine. Looking at your weights here, I guess you've meant barbell hacks the whole time?ReplyDelete
No it was the machine.Delete
I feel like the hacks are going to crush me in the hole all whilst my quads explode. Hail to this machine!ReplyDelete
I would be interested to hear more about what you are doing to deal with the pec strain, as i have just suffered a similar injury a few days ago.ReplyDelete
...Igf-1 Des. or LR3?ReplyDelete