Every time life has you down, there’s no better way to relieve some of the irritation, anger, and sadness than to put in on your back and squat it! This week marks day three of our heavy training phase. As you’d expect, the rep range is going to decrease once again, as our progression trend …
Happy Sunday, MI40 Nation! Welcome to Day 2 of our ‘heavy’ training phase! Last week, we kept the reps on the higher end of the hypertrophy model (12-15). This week, however, the reps will be a bit lower. You’ll see that we will focus on a 10 rep range for all movements. It’s crucial that …
Welcome back, MI40 Nation! Now that we’ve had a successful and purposeful deload week, we can begin the next phase of the Sunday Squat. Over the course of the upcoming weeks, we will be focusing on increasing the stress load during our training. Obviously we’re going to continue to keep intention and time under tension …
Glad to see everyone was able to crawl out from the gym last week and moreover that everyone made it back safe and sound for this week’s edition of the Sunday Squat. I have some news for you, which could be potentially relieving or mildly upsetting, depending on how hardcore you really are. Those of …
If you’re reading this, I think I owe you a congratulations. You’ve made it this far, and now we’ve reached the final Sunday of our mutli-week periodization of the Sunday Squat. Don’t worry, I’ll be back next week with a new installment, this is merely the end of this particular phase. For those of you …
Welcome back MI40 Nation, Hypertrophy Max enthusiasts, and BPak supporters worldwide! Today we’re back on the Sunday Squat grind with another grueling, quad crushing, hamstring shreddin’, killer leg workout. As many of you know, last week began a periodization of lower rest periods. All rest periods during last week’s training session were 90 seconds in …
The next few Sunday Squat routines are going to be structured in a way that allows us to decrease our rest periods over time. For those of you who have been following the routines over the past seven weeks, the rest periods have been determined based on load progression (how the weights are increased or …
This week’s Sunday Squat starts off his a 1-2 superset PUNCH. For those of you who aren’t familiar with our new ‘Theme of the Month,’ check it out here: https://www.benpakulski.com/the-official-launch-of-hamstring-and-glute-month/ Squats (Narrow Stance/Wide Stance Superset) A1)10 reps narrow stance (slightly tighter than shoulder width), heels elevated 1-2”, 4110 tempo** (**for those of you not …
Everyone’s favorite day of the week is back. No nonsense, no gimmicks, and definitely no sissies allowed. We’re going to step it up hardcore this week and throw in some intensifying techniques to stimulate an INSANE amount of muscle fibers. For those of you who are new to the Sunday Squat, welcome! The goal of …
Alright boys and girls; it’s that time again! Everyone’s favorite day of the week! Squat Sunday. Pre-Exhaust Leg Extensions 5 sets, 30 seconds rest between sets, 4011 temp Squats Warm up to a weight that you are able to use for a difficult set of 15-20. The sets are clustered in groups of three and …