Legs

Split Squats
95x6
135x6
135x6
135x6

Leg Press
180x12
270x12
360x12
450x12

Back Extension - 3x12

Leg Extension - 130x12, 150x12, 12

Legs

Decided to hit the prowler again, pr in mind,but doing drags this time.

Half Prowler Drags
180x1
360x1
450x1
585x1
720x1

LB Back Squats
warm up
135x6
135x6
work sets
185x6
235x6
275x6

Back Extensions - 3x20

Wow, that was one painful final set, even the set at 585 was brutal.  I could have made a smaller jump, but one of the other trainers did 700, so I wanted to beat him.  My quads were in taking all the load it seemed, so its a different yet similar feeling to the 600 prowler push, which, when compared, was probably harder.  I am very happy with the back squats.  275 for 6 matches my pr with that weight, and I started with it, I also made bigger jumps so that may have helped.  The back extensions burned a surprising amount.

Legs

Squat Machine
90x8
180x8
270x8
360x8
450x6

Back Squats
135x10
185x10
205x10
225x10

Superset
Single Leg Hip Thrusts (off floor) - 3x8 (alternating)
Back Extensions - 3x15

Leg Extension - 170x12, 190x12, 210x12

I wanted to try some squats again, my back feels better so why not, the squat machine felt great, 450 for 6 is the best I've ever gotten.  The back squats, working up to a heavy set of 10, was pretty painful, but my back felt nothing.  I realized today I can't do hip thrusts how I normally would, with the bar resting on my hips, my incision does not allow it for now, so I have to come up with other variations, that superset did burn.  Good workout!

Legs

As wait for my back to feel better, I felt determined to attack the prowler again.

Prowler Halfs
180x1 set
270x1 set
360x1 set
450x1 set
540x1 set
600x1 set (pr!!!!)

Back Extensions - 3x15 with bw

Holy level of pain in my legs I didn't know existed.  I am stoked about pushing 600 pounds on the prowler, but my legs hurt so bad afterwards I had to wait 5 minutes to unload the damn thing, which then took probably another 5 minutes.  They were trashed, the most pain I have felt in my quads that I can remember, it was a slow set but completed, but barely.  I could never do back extensions before because of my hernia, maybe time to throw them in, felt good on my back actually!

Legs

Legs today, and a newish exercise.

Partial Front Squats (10 holes)
135x3
185x3
205x3
225x3
245x3
265x2

For time
30 Back Squats - 185
Time: 6:50

Not be confused with rack front squats, where you start at the bottom and stand up, partials you start from the top, as with any kind of squat, and squat down till the bar touches the safeties.  I actually decided to do it because my one client did it last week, and figured I'd give it a try.  He went to 10 holes, and he's almost a foot shorter than me, but I decided to do 10 holes as well making it harder.  I enjoyed it, 265 is my 1rm, and while I tried three the bar didn't even budge an inch for the 3 rep.  The back squat thing I maybe overpaced and could have gotten a quicker time, but I'll know better for next time, good quick and simple leg routine.  For reference sake, the back squats were high bar and hamstring to calf.

On a side note, this video is just pure awesomeness.

http://www.youtube.com/watch?v=qpVbMVvMj9M

Legs

Leg day today, and wanted to try a new but very popular form of back squats.

Speed Front Squats
135x3
155x3
175x3
185x3
195x3

Low Bar Back Squats
135x3
185x3
225x3
245x3
255x3

Speed squats I feel can be useful, last time I did them was with back squats for 5 reps, today opting for 3 reps and using the front squats.  Again I was happy with how the weights went, 195 for 3 fast reps was tough, I can feel it for sure.  Then I tried LBBS for the first time ever, it is said that this style of squat can let you lift the most weight, and I guess 255 for 3 is the most.  It was a bit uncomfortable, that would get better if I do it enough.  In doing it the bar is really low with my elbows pointed behind me and my hips just dropping below parallel.  Opposed to HBBS (or olympic back squats) where the elbows point down, the bar is high on my back and my hamstrings tough my calves.  I'm going to get some pointers on it to make sure I am doing it right, but in the long run I didn;t mind it.

Video of the last set of LBBS can be found on my youtube channel.

http://www.youtube.com/user/paul771771?blend=1&ob=0

Legs ish

Still not 100%, but wanted to try some heavy lower body stuff.

Box Back Squats
135x10
165x10
185x5
205x5
225x5
245x5

Sumo Deadlifts
225x3
275x3
315x3
335x3
355x3

Felt awesome, I haven't done box back squats in a while but I do like them, they require less time warming up than hamstring to calf squats.  245 felt heavy, I really focussed on staying upright, I do feel it in my quads quite a bit.  I haven't done much sumo deadlifting lately, all sets were resetting each time, because of that I am pleased I was able to do 355 for 3 reps it was fairly heavy by the end though.  Felt nice to lift some heavy stuff again.

Posterior Chain

Rob Orlando

The other day when I was doing bench press I think my one elbow didn't like the last set, yesterday on the squat clean and thrusters I felt it a lot.  While it went away, and I don't feel it at all on my in between days, I decided to leave out pushing and just hit my posterior chain, some nice numbers today too.

Deadlifts (starting from top)
135x10
135x10
225x7
255x5
275x5
295x5
315x5
335x5
355x5

5 Rounds for time
5 Hang Power Cleans - 95
5 Hang Power Snatches - 95
Time: 5:21

50 Back Extensions

2 things that please me about today, one that is the most I have ever done for conventional deadlifts of that style, it ties what I have done for a pr on any deadlifts (sumo is also 355), but is also more reps than before too.  For conventional I have gotten 335 for 3, and remember that being close, for sumo I have gotten 355 but only for 2, and that was even closer.  Today I got 355 for FIVE, despite my shins taking a scraping, and my form probably faltering a bit I am very pleased I got 355 for 5 reps.  The second part I stole from my client but scaled up a bit, certainly hammered my grip pretty well. I now know to never....EVER do back extensions again.  The cyst of my pelvis didn't like it and I was in considerable pain for over an hour till the pressure released, didn't take away from the great workout.