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

Brendan's day

A1) Partial rep back squat with safety bars. Set bars below nipple height and use close to or more than 1 RM weight - 5x10 (275, 325, 375, 375, 375
A2) BB Standing calf raises* (same bar) – 5x AMRAP
A3) Goblet squat @40% BW – 5x 15 with 80

B1)RDL – 4x10 with slow eccentric....135

C1)Machine Hack Squat- 10 timed reps - 3x10 (180, 270, 270)
C2)Reverse stiff leg hack squat (like a RDL or good morning) - 10 timed reps – 3x10 (180, 270, 270)
C3) Hack squat Calf raise* - 3x max hold

D1)Smith Machine Front squat- 4x21s (did front squat with bar at 95 instead)
D2) Gluteus Hamstring Raise- 4x10

E1) Seated calf raise* - build to heavy 2 rep max

F1) Body Weight Rear foot elevated Split Squat – AMRAP to FAILURE! Start with dominant leg. Match reps with non dominant leg. 3 sets

Not going to lie, with was the worst leg day so far, not well thought out.

Legs

Will gets another day.

Max effort Prowler push, there and back
180
360
450 (tough)

with a continuously running clock, every 90 seconds perform 5 Front Squats and 5 Back Squats with same weight for 10 rounds......weight used was 135

3 Rounds, 60 seconds per exercise
Romanian Deadlift - 95
Hack Squat - 90
Leg Press - 90

Superset
Nordic Glute Ham Raises - 3x8
Bulgarian Split Squat/Single Leg RDL combo - 17.sx8, 25sx8, 8

150 Wall Balls

Tough workout, prowler portion got the legs lit up, the 10 rounds of squats was deceptive, I tried to do sets as quick as possible so I had long rest.  The bulgarian combo one was a great ass burner.

Legs

Squat Machine
90x10
180x10
270x10
360x10
410x10

Glute Ham Raise 3x12  (first 8 holding 10 pounds, next 4 was just bodyweight

Superset
Front Squat - 135x6, 155x6, 185x6
LB Back Squat - 135x8, 155x8, 185x8

Leg Extension - 3x30 seconds with 90 lbs
Hamstring Curl - 90x12, 105x12, 120x12

Good workout, the superset felt strong.

Legs

Complex (1 Power Clean + 1 Front Squat + 1 Push Jerk, all resetting)
95x3
135x3
155x3
155x3
155x3

Superset
High Leg Press - 270x12, 360x12, 450x12
Glute Ham Raise - 3x12

Leg Extension - 3x15.....150
Seated Hamstring Curl - 3x15....80, 80, 90

Haven't done olympic lifts in ages, it was on a whim, also felt amazing.  155 was decently light, it was mostly general fatigue.

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

Leg Press
90x10
180x10
270x10
360x6
450x6
540x6

Superset
Travelling Lunges - 3x8.....115
DB Travelling Lunges - 3x8...35s

Front Squats
95x10
115x10
115x10

Single Leg Hip Thrusts - 3x10

Leg Extension - 3x12....120

Two extra reps on the leg presses at 540, felt good.  The superset was really tough.  The front squats, still relatively light, felt good too.  I would feel that annoying SI joint at the beginning, then it seemed to go away....what a slow healing process.

Legs

Split Squats
95x5
135x5
185x5
205x5
215x5

Sled Press
320x10
340x10
360x10

Front Squats - 3x10.....95

Single Leg Hip Thrusts - 3x10

Leg Extension - 3x15.....150

Split squats were heavy but felt good, the front squats were a tester, they felt a little off in terms of form but my back felt good.

Legs

Time for some heavy front squats (was quite stiff going into this workout).

Warm up
95x5
135x5
135x5
work sets
185x3
205x3
225x3
245x3
275x2 (pr!)

Pause Hack Squats
180x5
270x5
290x5

Leg Extension - 200x12, 220x12, 240x12

That was a heavy, but new best on front squats, with my previous best only being a single, and I don't do front squats anymore.  Good workout!

Legs

Front Squats
warm up
135x5
135x5
work sets
185x5
205x5
225x5
245x4

Step ups
135x5
155x5
165x5

100 Travelling Lunges

That's a pr on the front squats, they felt strong, the step ups felt heavy but I like that one!

Legs

Front Squats
warmup
95x5
95x5
135x5
135x5
work sets
185x5
205x5
225x5
245x3

Pause Back Squats - 3x5.....225

TRX Pistol Squats - 3x6

I haven't done front squats in a while, they felt good.  245 for a triple may or may not be a pr, but I maybe could have gotten another but didn't want to risk my elbows dropping.  The rest went well, good workout!

Legs

This didn't really fitt with my program, but Brett and Josh were doing some cleans so I decided to join.

Squat Cleans (all resetting)
95x3
135x3
155x3
185x2
switched to power cleans
205x2
225x0 (spectacular fail)
195x1
205x1
225x1

Front Squats
115x5
165x3
185x3
205x3
225x3

A couple things, I switched to power cleans because my back felt weird, not like it was hurt, but my one erector simply felt uncomfortable, the cleans that followed and squats were all fine, so clearly nothing injured.  The fail however, could have been bad.  My gym has a stupid policy that the weights cannot be dropped, but I should have bailed as I have plenty of exposure of how to bail safely.  Because I partially tried to save it, but 225 was too heavy for that, I dropped the weight onto my one quad and am now sporting a massive bruise, ah well it could have been worse.  I am happy however to have gotten it afterwards, and it actually felt pretty easy but I didn't want to risk it.  I was still recovering from my leg workout Wednesday, but this was still fun.

Legs

Despite only getting maybe 3 hours of sleep plus a short nap, I was heading into the gym knowing I was starting with low bar back squats.  I don't agree with going into a workout expecting a pr, you have to see how you feel.  So I started the back squats and just decided to feel them out.

LB Back Squats
warmup
135x5
135x5
185x5
185x5
work sets
225x5
275x3
315x3
335x1 (pr!!!)

Pause Front Squats
135x5
185x5
205x3
225x3

Romanian Deadlift
135x10
225x10
225x10

I am stoked about that pr, that is a lifetime pr on one of the most bang for your buck exercises on the planet.  I had Ryan spot me for the 315 for a triple, it was very tough but ties the most I have gotten with that weight, so I decided to go for an all time pr.  Brett happened to walk over right before the attempt so I had two cheering me on.  The pause front squats felt awesome too, the 225 for a triple on pause was very tough.  The romanian deadlifts almost always make my hamstrings very sore, probably will again.

Snatches and squats

Today I worked out with Brett, one of my favourite workout partners, he can't quite lift the same weights as me, but he keeps it interesting that I am focussed and always have a good workout.  He is working on his snatches and was desperate to get a pr, which for him would be 140, so I stayed with his weights and did mostly doubles.

Power Snatches (always resetting)
95x3
115x2
140x2
125x2
125x2
140x2
140x2
135x2
Then several more sets of 2 at 140, I lost count of how many total sets we did.

Front Squats
135x5
135x5
185x3 (pause reps)
205x3 (pause reps)

It was so many sets of snatches I lost count, Brett was determined to get that 140, sadly he did not but I know he will soon.  The front squats felt good, but with so many pulls from the ground I was stiff.

Legs

LB Back Squats
warm up
95x6
135x5
135x5
work sets
185x5
225x5
265x5
295x3
315x2

Front Squats
135x6
185x6
205x6
225x5

Glute Ham Raises - 12, 12, 10

First time doing 3 plates a side on back squats since surgery, not my pr with that weight, but still hells yeah.  The front squats felt great, good heavy emphasis workout!

Legs

Sumo Deadlifts (reset each time
warmup
135x6
185x6
work sets
225x6
275x6
315x6
315x6

Hack Squats
180x10
230x10
230x10

Front Squats
135x6
155x6
185x6
205x6

Good, heavier emphasis workout.  The deadlifts felt good, did them completely raw this time, the last set at 315 was pretty tough.  The front squats were hard, they always are after any kind of deadlift, my back muscles, which I need to stabilize the weight, wanted to round and I had to really fight to keep that from happening.

Legs

Since I''ve been back, it seems that legs are my favourite muscle group to hit, today I wanted a tough one.

Front Squats
95x8
135x8
155x8
185x8

Pause Back Squats
185x5
205x5
205x5

Travelling Lunges - 3x10.....115

Hack Squats - 3x10.....180

Wow that one hurt.  First time doing front squats, they felt great, so did the back squats and lunges....the hack squats burned a ridiculous amount.  I think I'll be sore after this one!

Legs

What a Victory!!!

On a high from watching an amazing comeback victory for Gold in women's hockey, it was time for a workout.

Front Squat
warm up
95x5
95x5
work sets
135x5
155x5
185x5
205x5
225x5

Squat Machine
90x10
180x10
270x10
360x10

GH Raise
BWx10
10x6 (then two more with just bodyweight)
10x5 (then two more with just bodyweight)

Good workout, last time I did the squat machine I did 360 for 8 reps and thought it was pretty much my peak, today I squeezed out ten.  The glute ham raises with the mini drop set on the last two sets hurt a lot, the good hurt.

Legs

Today was a boo ya day!

LB Back Squats
warmup
95x5
135x5
135x5
work sets
185x5
225x5
265x5
295x2
315x2

Hack Squats
140x8
180x8
230x8
270x8

Complex (1 Power Clean+3 front squats+1 push jerk+3 back squats = 1 rep)
135
155
175
185

I have squatted 315 for a double before, but at the peak of my strength phase, there have been times where I thought I'd never get to that again.  Here I am doing just that, it was fucking heavy, but felt amazing.  The complex was also fun.

Legs

Box Front Squats
warm up
95x6
135x5
135x5
work sets
185x5
205x5
235x5

Complex (2 Power cleans + 2 Hang Squat Cleans = 1 rep)
95
135
155
175
185

Eco Mill Sprints
8mph x 30 seconds
10 mph x 30 seconds
11 mph x 30 seconds
11 mph x 30 seconds

Good workout, heavier weight on the front squats, but those eco sprints simply killed me, my legs (mainly hamstrings) were so burned out I had to sit for about 10 minutes when this was over!