Скачать или смотреть KONG EP 33 325lb RDL Triple Hamstring Progression Day

KONG EP.33 brought us back to posterior chain dominance with a progressed RDL wave. This time the Romanian Deadlift followed an extended wave structure: 10 reps, 8 reps, 5 reps, 3 reps, then back up to 8 reps and finishing with 12 reps. The top set hit 325 pounds for a strong triple — controlled, braced, and no hitching.

The early sets built tension and groove, the 5 and 3 rep sets pushed strength exposure, and the final 8 and 12 rep sets forced hypertrophy under fatigue. That combination builds real hamstring density and hinge strength without reckless maxing.

Accessory work followed a focused structure of 10 reps, 8 reps, 5 reps, and 12 reps across the remaining movements. Hamstring curls reinforced knee flexion strength, leg press added compound lower-body volume, leg extensions kept quad balance, split squats challenged unilateral stability, and back extensions locked in spinal endurance.

Weeks 5–8 continue to show progression. The hinge is stronger, the legs are fuller, and recovery is still controlled.

325 for 3 is proof the system is stacking.

Drop your best RDL triple below 👇