20/08/2026
LOWER B | Posterior Chain Focus
Haven’t had deadlifts as a focus for over a decade, reason is, I was just uninterested in them. For this block, they are back, with a classic Poliquin favourite, Deficit Sn**ch Grip Deadlift(DSG DL)- posterior chain rocket of strengthening growth ‘in shā’ Allah.
A1. DSG DL 3x5 | RPE 7
Light and nice to get the rust off before hammer time later on in the block.
A2. Calve Raise - Bilateral Smith Machine | 3x10-12
4th exposure for calves in the week. So far so good for those calves to grow, and the body is responding well so far Al-ḥamdu-lillāh. Recovery and performance are all on the up Al-ḥamdu-lillāh.
B1. Nordic Curls - Partials | 3x6-8
Here I’m squeezing the glutes hard, trying not to hinge at the hips. Haven’t done them in months due to a busy schedule, so easing back into them and trying to slowly increase the angle each week. ROM progression benchmarking.
B2. Reverse Hypers | 3x12-15
Submaximal weight, and not going with the momentum as normally one would.
C1. Seated Good-morning w/SSB | 3x8-10 | rpe 6-7
Easing back into before loading. Felt good Al-ḥamdu-lillāh.
C2. Standing Leg Curl | 3x6-8
A personal favourite of mine. And a sprinter’s sh***un in their arsenal.
D1. Ab-Wheel Roll | 3x8-10
Decided to resistance bands, and-chefs kiss- it hits just great. Doesn’t look it, but trust me, an ab-fryer.
D2. Pancake Stretch | PNF 6:20x3
Proprioceptive Neuromuscular Facilitation, it’s a method for flexibility and therapy. In simple terms, you squeeze a targeted muscle group hard for a period of time, which forces these muscle to relax, and then you gain range of motion(ROM), voila. Here, I’m doing 6s on, 20s relaxing into new ROM- 3 times in a single set, for 3 sets.
