Walk through the doors, gym bag strapped on your shoulder, pre workout coursing through your veins. Mindset: KILL
After warming up, stretching, and taking your second shot of pre. Training starts at the touch of a Barbell. A typical day at The Iron Office involves putting in hard work for the only boss you should be worried about, yourself. Today we’re training Squats. Get your chalk ready, slip on your sleeves, and get ready to push those stompers to the limit.
You’ll need to know your 1 Rep Max (1RM) for your Squat and Front Squat before you start. Feel free to contact us if you need help with finding those. Here’s today’s basic squat program that’s guaranteed to get you stronger:
Once the bar is loaded with the predesignated weight you will proceed to do your “working sets.” These are the sets that actually count the most towards building strength and should be done with precision if you haven’t already been doing so.
Next you will do the same with a FRONT SQUAT, but you will warm up to 60%
Next you will perform LUNGES with a weight of your choice. The weight you choose should allow you to perform 5 lunges with each leg and should exert you near to failure.
Lastly you will perform a Super Set of LEG EXTENSIONS and LEG CURLS (perform exercises consecutively without rest in between). Again, choose a weight that will allow you to perform the exercise near to failure by the last repetition.
SQUAT: 5x5 w/ 80%
FRONT SQUAT: 3x8 w/ 60%
LUNGES: 3x10 Near Failure
LEG EXTS/CURLS: 3x15 Near Failure
The repetitions for your squat and front squat should be difficult but not to failure. Adjust weight up or down 5-10 lbs if needed. Repeat twice a week and reevaluate your one rep max after 1 month.
Contact us for personal training and custom tailored strength programs.
The Iron Office