F7 GST B Hamstrings and Calves

Total time 63:00

SLS 0 - 11:40

SLS/SE3: 5rx5 

Negative Single Leg Squat

5r SLS/SE3-iM for each work set

Glute Ham Raises 

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. Toughie!

Jefferson Curls 13:00 - 19:45

95 x 5 x 5

Hamstring Curl 21:30 - 30:15

Warm-up 90 x 12

130 x 8 great set

130 x 8

115 x 10 felt strong 

115 x 12 broken set with a few breaths after 6 before finishing. 

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

Calf Raises 31:00 - 40:45

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. 

This sucks!!! I almost quit 4 times. Keep this weight for a while. Form is everything. 

SL 41:45 - 51:30

SL/PE6: 5x10r

Circling Arch Ups

Last very last set in one direction was rough! Keep it here for another week or two. 

5r SL/PE6-iM for each work set 

Outside Inside Outside Backs

Last set of mobility was awful. Lower back on fire!!!

MN 53:00 - 63:00

MN/PE8: 5x5r mastery

Under grip Hanging Leg Lifts

1r 30sMN/PE8-iM for each work set

Weighted Bench Pike Hold (55#)

Overall a great workout. Way to push the pace. Time a bit longer, but several mobility drills require TUT. Plus, progressed to mastery on MN and SLS. 

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