F7 GST B Hamstrings and Calves

SL

SL/PE6: 5x8r

Circling Arch Ups

5r SL/PE6-iM for each work set 

Outside Inside Outside Backs

MN

MN/PE5: 4x5r

1/2 Hanging Leg Lifts

Go to 5 sets next week

1r MN/PE5-iM for each work set

Vertical Pike Walk

SLS

SLS/SE2: 4x15s

Static Single Leg Squat

*balance a bit tricky

5r SLS/SE2-iM for each work set

Single Leg Bridge Curl

Jefferson Curls

90 x 5 x 4

Hamstring Curl

Warm-up 90 x 12

130 x 8

130 x 7

110 x 10

110 x 12 tough last one or two 

Constant tension, no jerking or pulling. Form perfect in every rep

Calf Raises

145 x 10 per position

145 x 10 per position

145 x 10 per position

Dropped weight from 175 to 145 to focus more on shortening the muscle to the max, rather than pumping out reps. I think there's an inch or two of gold that you're not mining. 

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