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

My back doesn't seem to be healing, it's still not injured just annoying the hell out of me as it prevents two of the best mass building exercises there is.  I'm getting it looked at Monday, till then I can still slaughter my legs by other means.

Superset
Pause Hack Squats - 3x6....180
Leg Press - 180x10, 270x10, 10

10-9-8-7-6-5-4-3-2-1 reps for time of
Bulgarian Split Squats - 50s (right leg)
Bulgarian Split Squats - 50s (left leg)

Single Leg Hip Thrusts - 3x8

Leg Extension - 3x10.....170

Wow, what a burner, the first part was medium, not easy but nothing over the top.  The second part killed my legs, I have done it with 95 pounds on my back, this was just as hard.  That made the single leg hip thrusts kill as well.  Fun workout!

Legs

Keeping with my new program, I know the leg days hurt the most, however, they usually do.

Pause Hack Squats
warmup
90x5
90x5
180x5
230x5
work sets
270x5
320x5
360x5

5 Rounds for time
10 Hip Thrusts - 205
6 Reverse Lunges - 50s
time: 9:44

Leg Extension - 3x12.....150

The hack squats went well, my back is feeling much better, but I wanted to be careful still.  The time portion killed my glutes, they were burning from both exercises.  I decided to slow down my leg extensions and focus more of the motion, hence the drop in weight, I did however feel my quads much more.

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

Got my shoulder checked out today, turns out to be a small case of bicep tendinitis, the part that runs right underneath the anterior deltoid, hense the confusion on my part.  Just a simple tweak to my program for a couple weeks.

LB Back Squats
warmup
135x5
135x5
185x5
225x5
225x3
work sets
275x3
315x3
315x3
315x3

Pause Hack Squats
180x5
230x5
270x5

100 Travelling Lunges

I did do 315 for 3 sets of 3 before, but my form felt off, today I felt like I was going deeper and kept better form overall, having said that I wasn't sure I would complete the last rep on the last two sets.  The pause hack squats were new, simply pause at the botton, they made them harder but I really liked them.

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

Today felt like a lift heavy shit day, so I picked my strongest squat variation and went for it.

LB Back Squat
warmup
95x6
135x5
135x5
work sets
185x5
225x5
265x5
295x3
315x3

Hack Squat
90x8
180x8
230x8
270x8

Leg Extension drop set
210x12, 170x5, 130x5, 90x10
210x12, 170x5, 130x5, 90x10

Boo yeah, 315 for a triple is an all time pr....take that back squats.  The hack squats were hard again, I really feel that one.  The drop set was Brett's idea because I was strapped for time, that's a 4 set drop set, performed twice.  My legs burned so much I could hardly stand it, but also loved it.  Great feeling workout, especially those back squats.

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

You'd be stupid not to squat

Lets sweat

Hack Squats
90x8
160x8
210x8
230x8

Back Squats (just below parallel)
135x8 (warmup)
165x8
185x8
205x8
225x8

Glute Ham Raises - 10, 8, 8

Leg Extensions - 150x100 reps

This was a painful but great one.  I was decently warmed up from the hack squats, but also pushed it on the last two sets so my legs weren't exactly fresh.  205 and 225 on the back squats were tough sets but felt good.  When I say just below parallel, I am actually pretty well below, just not hamstring to calf.  The glute ham raises are one painful exercise, but really hammer the hamstrings hard.  The leg extensions was the same weight as last time but burned about the same, good feeling workout.

Legs

Lovely leg day.

Hack Squats (more activation than anything else) - 3x10.....90

Front Squats
135x5
155x5
185x5
205x5

Travelling Lunges - 3x10.....115

Alternate Sets
Leg Extension (forget weights, but 3x12 rep/set scheme)
Hamstring Curl - 100x12, 110x12, 120x12

This felt like a very good leg workout, I was sweating, mainly because of the damn lunges.  I have done the 115 bar a few times now, and while it's the heavier pre-loaded bar there is (the standard Olympic bars don't fit in the lunging area) I will keep doing it, I'll just try to keep as many reps continuous as possible.  I usually get to 12 (total) or so then have to stand up at the top.  The 205 for 5 front squats felt good, slowly working my way back up to 225.

Legs

Hack Squats
90x10
160x10
180x10
200x10
220x10

Superset
Front Rack Reverse Lunges - 95x5, 115x5, 125x5,135x5
Box Jumps (37 inches) - BWx5, 10sx5, 15sx5, 20sx5

Prowler (backwards)
180 there and back
225 there and back
270 there and back
270 there and back

I was stiff coming into the workout, that and wanting to try hack squats for a bit so I used that combo as my excuse today.  I did like them though.  The superset was tough but fun, I've never done front rack lunges of any style but I felt my legs more then I thought I would.  Pairing them with the box jumps where I was holding weights was a nice combo.  Doing the prowler backwards with the TRX is not easy at all, my grip came into play on the last set at 270.  Fun workout!

The last round of the superset can be seen here.

http://www.youtube.com/watch?v=bzdlW2paDCg&list=UUY76daDPRwJx9guouwnll4A&index=1