Legs

Long leg session with Brett and Ryan

LB Back Squats
135x5
135x5
185x5
185x5
235x5
275x5
315x5
335x4

Front Squats
135x5
185x3
205x3
225x3
245x4

Back Squat Drop set
225x8
185x11
135x15

Band Deadlift (touch and go)
255x5
275x5
305x5
325x5
325x5

Leg Extension - 3x12.....200
Hamstring Curl - 3x12....105

Holy pr, 4reps at 335 was flipping tough as shit, front squats felt nice to do again, 245 was a grinder for 4 reps.

Legs

Simple leg day with Brett

LB Back Squats
135x5
135x5
185x5
225x5
275x5
315x5
335x3
Back Squat drop set
225x10
205x8
135x15

Band Deadlifts (resetting)
255x5
275x5
295x5
295x5
255x10 (touch and go)

That's all we had time for.  Very happy with the heavy sets, my squats felt really good today, my set at 335 might be a personal record, but I'm not sure.  The drop was brutal, my core, lungs, and quads were begging for me to stop.  The deadlifts with the band felt really good also.

Legs

Reverse Lunges - 3x10 per leg with 50s

LB Back Squats
135x5
185x5
225x5
275x3
295x3
315x3

Superset
Hip Thrusts - 3x10.....315
Hip Thrusts - 3x15

Deadlift (touch and go, hook grip) - 3x15.....135

Best my back squats have felt in a long time, 315 felt great, heavy but great.  The hip thrust combo was a deceptive burn.  I truly hate a hook grip for deadlifts.

Legs

Bulgarian Split Squats
95x6
135x5
145x5
155x5

LB Back Squats
135x6
135x6
185x5
225x5
225x5 (+2x23 pound chains)

Superset
Glute Ham Raise - 3x6
Deadlifts (high hip, touch and go) - 3x12......135

100 Travelling Lunges

Tough workout, the back squats felt good, with the chains it would be 271 at lockout, 5 reps wasn't entirely easy, but nothing over the top hard either.  My 5 rep max back squat is 315 at the peak of a squat strength phase, so in relation to that it's bad, but this is also my first time squatting over 225 in many months, so I'll take it!

Legs

Pause Leg Press
90x5
90x5
180x5
270x5
360x5
405x5

Front Squats
95x10
130x8
155x8
175x8

Single Leg Deadlift - 3x8....50s

Leg Extension - 3x15......160

Tough workout, happy with Front Squats

Legs

Split Squats
95x5
135x5
185x5
205x5
225x5

High Leg Press
180x10
360x10
540x10
540x7

Superset
Glute Ham Raise - 3x6
High Hip Deadlift (tough and go) - 135

100 leg extensions with 150

225 on split squats was shakey and tough.  The high hip deadlift is essentially a romanian deadlift that touches the ground, really stretches out the hamstrings.

Legs

Split Squats
30sx8
50sx8
50sx8
50sx8

Continuous Goblet Squats
50x10
60x10
70x10
80x10

Deficit Deadlifts (touch and go)
135x10
185x10
235x10

Jump Squats - 3x10
Leg Extension - 3x10.....140

Good workout, deficit deadlifts were tough.

Legs

Leg Press
90x10
180x10
270x10
360x10
450x10
540x7

5 Rounds for time
8 Bulgarian Split Squats - 50s
8 Single Leg Hip Thrusts
Time: 11:53

Single Leg Deadlift
30sx6
50sx6
50sx6

Leg Extension (different) - 3x12......120

Holy burn, the timed portion was a killer, my legs were just done, I am quite surprised how hard single leg hip thrusts are, but it was a good one.  That's two more reps on the leg presses at 540, and also the first time I have done a deadlifting motion since my back has been bugging me.  Good but tough workout!

Posterior Chain

At the start of this workout I intended on doing conventional deadlifts, but after warming up with 135 I decided to switch to my stronger one, and glad I did.

Sumo deadlifts (all resetting)
warmup
135x8
135x5
225x5
225x5
work sets
275x3
275x3
315x3
365x3
385x3
405x3

Deficit Deadlifts - 3x5.....315

Swiss Hamstring Curl - 3x15

That went awesome, however, I should add that for only the set at 405 I used straps.  I noticed myself losing my grip on the set at 385, but had more in me.  It's always debatable whether or not to use straps, but I wanted to see if I could get 405 for 3 reps, which would be a lifetime pr with that weight.  I did, and it was heavy, but felt awesome, I won't get in the habit of using straps (unless I am doing romanians), but won't neglect them if my back and legs have more in them.  The deficit deadlifts were killer, they always are, they destroy my legs, even felt them in my quads.  It's amazing how hard swiss curls were after all that other work.

Legs

Deadlift day

Sumo Deadlifts (all resetting)
135x6
135x6
work sets
225x5Hol
275x6
315x10
310x7

Deficit Deadlifts - 3x6......275

Hamstring Curl - 3x15......100

Holy shit, those two sets at at 315 were killer, getting 10 reps all while resetting was agony, it was long, sweaty, and really painful.  Also because I was trying to be quiet I really had to control the negative and that seemed to sky rocket the pain metre.  The deficit deads almost seemed just as tough, and the hamstring curls really burned, but still great workout!!

Posterior Chain

Sumo Deadlifts (all resetting)
135x6
135x6
225x5
225x5
work sets
275x3
315x3
365x3
405x1
405x1
405x1

Deficit Deadlifts (all resetting)
225x6
275x6
315x6

GH Raise - 3x12

The deadlifts felt heavy from the get go, but I am happy to do 3 sets of 1 at 405, they felt pretty good still.  The work sets at 275, 315 and 365 I used a belt, but took it off for the 405 sets, I didn't like the feel of it.  I may try it again someday, but not today.  The last set of 315 on the deficit deadlifts was a grinder, but happy to complete, good workout!

Posterior Chain

I figured I need to keep working on my deadlift, I was so happy with how my back squat has been improving I kept doing it, but time for some deadlifts today.

Sumo Deadlifts (all resetting)
warmup
135x6
135x6
work sets
225x5
225x5
275x5
315x5
365x5

Deficit deadleft (resetting) - 3x6.....225

Double KB Swing - 3x12.....50s

That is the easiest 365 has ever felt, maybe my increase in squat has transferred over nicely, 365 for 5 is a pr.  Rest of the workout went well.

Conditioning

Conditioning with Ryan again.

3 Rounds
15 Deadlifts - 135
10 Box Jumps - 37 inches
15 KB Swings

3 Rounds
8 Double KB Power Cleans - 50s
15 Rope Slams
10 Kipping Chinups

Pallof Press
22.5x6
27.5x6
27.5x6

Prowler Half Sprints
180x1
180x1
Then 4 sets with 135+Ryan (215) = 350

That was quite the workout, the pallof press was mostly to lower the heart rate a bit before it went right back up.  Rope slams are a killer of a movement.

Legs

My legs were sore as hell, that usually means I'm ready for a prowler workout.

Prowler, push there, drag back
180x1 set
270x1 set
360x1 set
360x1 set

Deadlifts - 3x10......225

Wow that burned like crazy, especially the last two sets, I haven't done it this way before, normally I'd drag it there and push it back....holy quads.  I also did these with one of the trainers, seeing a cute girl do the prowler is a good reward!!  The deadlifts were light, but felt good.

Post Surgery and workout

Fitting first picture

So I'm back, and man am I glad to be back.  A little back story, I had surgery to repair a hernia in my groin, while it didn't affect too much during my workouts as I had it for years, it did on the rare occasion cause pain.....and when it did it left me barely able to move.  I figured time to get it removed, knowing that the next 6 weeks was going to be torture, as no weight training was permitted.  As most will say, I'm a difficult patient, but I did a decent job of listening to my body, if something hurt, I simply didn't do it.  I slowly got into weight training, even before the 6 week mark, but if I felt the incision in any way I stopped.  Oddly back squats felt great, so my first back squat workout was 95 pounds for 3 sets of 20, I only went so high on the reps so it'd be somewhat of a challenge.  My legs were agonizingly sore, and I loved it.  The next few workouts were again, very low key so I didn't bother to post, the most notables were 205 back squats for 10 reps, 95 thrusters for 3 sets of 10, and some cable work.  I figured I'd finally start posting my workouts again.  The weights will be slow, as even though I am past the 6 week mark, that's a lot of time to take off of weights and I'm not going to assume my strength is identical.  Any explosive movements, like the olympic lifts, may be on hold for a bit.  I also noticed I lost some mobility, my hips were very tight, so I spent a good amount of time on mobility.

I decided to try deadlifts for the first time

Deadlifts (touch and go)
115x10
205x10
205x10
205x7

Incline DB bench Press - 3x15.....50s

Cable Row
22x10
24x10
26x10

Pushdown - 52.5x15, 15, 12

Cable Curls - 10x12, 10, 10

The deadlifts felt good, I am nervous everytime I pick up something remotely heavy now, but that's mostly because going through this again is unthinkable.  I did a double overhand this time as well, so it was my grip that failed me on the last set.  I can say, however, that my muscle all around my shoulder blades are very sore as I am typing this the day after.  Rest of workout felt good!  Feels amazing to be back!

Legs

LB Back squats
warmup
135x6
135x6
185x6
185x6
work sets
225x6
255x6
275x6

Deadlifts (touch and go)
225x10
275x10
275x10

Box Jumps - 3x10 at 37 inches

Fun workout with a super cute girl, that's a pr at 275 pounds on back squats!

Legs

Epic leg workout with Brett, we were going to go for a new 1 rep max on deadlifts, he picked conventional and I picked sumo but changed my grip so I didn't have to use straps.  First we started with band deadlifts

Band Deadlifts (touch and go)
235x8
275x8
275x8

Sumo Deadlifts
325x1
375x1
425x1
445x1

Hamstring Curl
120x8
135x8
135x8

Back Squats
135x8
205x8
255x6
255x5

Squat Machine
360x8
450x6
450x6

I love it.  That ties a life time pr on my deadlifts, and the most weight I have ever loaded onto a barrbell.  If you watch the last time I did it, it went much slower.  This lift moved smoothly and by looking at it, now seems like I could have gone higher, but maybe another day.  I also prefer this new style with a slightly wider grip, allowing me to use a mix grip and ditch straps.  Back squats felt a hell of a lot harder after the deadlifts, my posterior was smoked and lacked some of the stability, but 255 for the last two sets I was very happy with.  Here is the max deadlift.

https://www.youtube.com/watch?v=TUNI3K0vDXY

Legs

Worked out with one of the female trainers today who wanted some tips on her squats, because my knee was still recovering I picked box squats.

Box Squats
135x8
195x8
235x8
255x8

Deadlifts (touch and go, starting from top)
185x10
225x8
295x8
295x7

Hip Thrusts
135x10
155x10
175x10

Knee felt good, simple but good workout!

Legs

Legs....pain......

Superset
Back Squats - 3x12.....205
DB Travelling Lunges - 3x6 per leg.....50s

Band Deadlifts (6 bands, touch and go)
185x12
235x10
235x10

Deadlifts
275x1
325x1
375x1
405x1
445x0

Leg Extension - 210x15, 230x12, 250x10 (then 5 reps at 190 right away)

Massive Squat Machine Drop set
360x4
315x4
275x4
225x4
185x4
135x4
90x4
45x4
Machinex4

Holy shit so much to say.  The first superset was agony, mainly because of the back squats, I didn't know if I could do 205 for 3 sets of 12, wow did that ever hurt the lunges were way harder because of that, but I could have done more there.  The band deadlifts were really cool, don't do them often but they were nice.  Then my workout partner Brett wanted to go heavy for a single, why he wanted too after all we had done is beyond me.  Either way I don't often say no so I was game.  All the sets were pretty manageable, but then the weight got upped by 40 pounds, 30 over my personal record.  I should have gone for a smaller weight increase and maybe could have pr'd, either way 405 went up smooth in a state when I wasn't fresh.  The last thing, the massive drop set was never re-racked, it was pure torture my legs were simply destroyed to the point where it was funny.  I'll be feeling this one!!

Pull

Deadlifts (all resetting)
warmup
135x5
225x5
225x5
work sets
275x3
315x3
365x2
415x1
315x3

Fat Neutral Grip Pullups - 10, 8, 8

Band Pull Aparts - 3x12

DB Curls - 30sx10, 35sx8, 6

Randomly decided to go for a heavy deadlift, 425 is my all time pr but my form wasn't that good, since then when doing conventional I have done 415 with crisper form, today again I pulled 415 and while I think I still lost position a bit, it felt decent and also went up pretty fast.  Good workout!