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 + Random

Single Hip Thrust
25x10
50x10
50x10
50x10

For time
Calorie Row - 20-15-10-5
Ecomill Run - 0.20-0.15-0.10-0.05
Burpees - 20-15-10-5
Time: 18:40

Fat Grip DB Romanian Deadlift - 3x10......50s

Kneeling Woodchop - 3x10.....27.5

Tough but good workout!

Legs

Sled Press - 3x10......300

Step ups
95x5
135x5
155x5
165x5

Tri set
Glute Ham Raise - 3x6
Swiss Curl - 3x15
KB Romanian Deadlift- 3x12.....50s

Superset
Jump Squats - 3x10
Leg Extension - 3x10....130

I reset the leg extension as 415 last time was maxing it out, I now go lower than before.  The triset felt good, tough but good.  The last superset burned like crazy.

Posterior Chain

Sumo Deadlifts (all resetting)
135x5
135x8
225x5
work sets
275x3
315x3
365x3
365+chains x3
365+chains x3

Romanian Deadlifts
135x10
225x10
225x10

Hamstring Curl - 3x10.....120

The deadlifts felt good, the chains don't seem to add too much, but do make a different.

Posterior Chain

Decided to give sumo deadlifts a break today and try the trap bar again.

Trap Bar Deadlifts (touch and go)
150x10
240x10
290x10
330x10

Romanian Deadlifts
135x10
225x8
275x6
295x6

Leg Curl - 100x12, 120x12, 130x12

The last time I did trap bar deadlifts for sets of 10 was a bit ago, but I could only ever get 8 reps with 330, and I had several attempts at that before.  It was my grip that was the limiting factor.  The romanians got heavy, but overall good workout.

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.

Legs

Worked out with Brett again today, he wanted to do a high rep leg day, my weakness, I was on board for some pain.

Superset
Squat Machine - 180x12, 270x12, 360x12
DB Reverse Lunges - 50sx6, 6, 6 (per leg)

Superset
Romanian Deadlift - 225x12, 225x12, 255x8
Hamstring Curl - 90x12, 105x8, 105x6

Leg Extension - 150x15, 170x15, 210x15

Back Squats (just below parallel)
135x15
185x15
225x15

That first pairing was good but one where I probably should have increased the weight, especially on the lunges and only the last set of the squat machine was really difficult, I hadn't done this pairing before so I wasn't sure what weights to do.  The hamstring pairing however did hurt, 225 and then 255 on the last set became difficult to hold on too as I didn't use straps, the hamstring curls as well really killed.  The leg extension was only really hard on the last set, but I haven't used that particular one before so I wasn't sure what weight to use.  The back squat went awesome, by this point my legs were pretty swollen but wow that set at 225 tested my mental toughness to the extreme.  I had gotten 10 reps with 225 before but wow it was close then, this was at the end of my workout and nearly killed me, Brett cheering me on helped and he said I helped to push him on a lot of the weights.  Awesome feeling workout!!

Full Body

Busy with work but also this program I switched too requires more rest days due to the higher stress levels on the CNS.

Warmup
2 Rounds
10 Hamstring Curls at 105
10 Air Squats

Back Squats (just below parallel)
185x5
205x5
225x5
255x5

Split Jerks
135x3
155x5
185x3
205x3

Weighted Neutral Grip Pullups
25x5
45x5
55x5
55x5

DB Romanian Deadlift
80x8
90x8
90x8

Good workout, back squats were tough but am trying to maintain perfect form on those.  Last time stopped at 185 for the split jerks, happy with the lifts today!

Legs

Slightly different leg day today, damn working out with a cute girl seems to change my game plan.

Travelling Lunges - 4x10 per leg with 50s

Burpees - 3x12 (all continuous)

Jump Squats - 3x15

Romanian Deadlifts
135x10
185x10
185x10

It was still a good workout, the burpees being the only real none leg movement in there, it still uses them.

Legs

Oh leg day, preparing for a hard at the new facility.

HB Back Squats (ATG)
warmup
135x5
135x5
work sets
185x5
205x5
225x3
245x3
265x1

Romanian Deadlifts
135x10
185x10
205x10

Travelling Lunges - 3x10....90

Air Squats - 3x25

I switched back to hamstring to calf back squats, why?  I have no clue, it's fun that's why.  265 felt heavier than expected but I'm still happy with the lift, lets shoot for 315 that style.  I asked Eric for a cool lunge thing and he said to grab a preloaded barbell and lunge across the gym, sure why not.  I had room to do more then 20 steps but it was hurting, they were all straight across with no turnaround.  The air squats was for some added burn, and burned it did, great leg workout that I'm almost positive will leave me a funny walking man tomorrow.

Legs

Awesome

Yesterday I went for a long hike, which started with scaling a ski hill so my legs didn't have the same juice in them today, but I wanted to see what I could do.

Skater Squats - 4x5 (used blue band)

HB Back Squats (just below parallel)
135x5
185x5
205x5
225x5
245x5

DB Romanian Deadlifts
70sx10
75sx10
80sx10

Skater squats are a new exercise, they were definately challenging but I want to get better at pistol squats and this is a good stepping stone.  Here is what they look like,

http://www.youtube.com/watch?v=Tivrc9UhELc

The athlete in this video is doing them with a lot of added weight and to a deficit, I had to use a band to help.  But they were difficult especially as I got closer to the bottom.  Still sticking with the back squats to just below parallel they were challenging by the end, good leg workout.

Legs

Pure leg day.

Bulgarian Split Squats
95x6
115x6
135x6
155x6

HB Back Squats
135x10
185x10
205x10

Romanian Deadlifts - 3x10......185

100 Squats

I think I should do BSS more often, they hurt a lot but are very effective and do require less time to warm up for.  I did re-rack the bar between legs on the last set only, just to ensure I got 6 reps each time, I did lose my balance a couple times but the last set was close.  To memory my 10 rep max is 205 on HBBS, and it was heavy for that.  The RDL's burned and the last one was broken into 4 sets of 25, tough but good leg day.

Full Body

New day, mostly heavy today.

Romanian Deadlift/Bent Over Row - 3x6.......135

Box Front Squats - 5, 5, 5, 5, 5, 5..........135, 155, 175, 185, 195, 205

Thruster - 3, 3, 3, 3, 3.......95, 115, 135, 155, 165

Kettlebell Swings - 3xmax reps at 24 kg........25, 21, 18

Good workout, the first hybrid exercise I hadn't done in a while but it actually worked the hamstrings and back pretty well I didn't mind it.  The box front squats felt really good, I decided to do 6 sets to see if I could in fact do 205 for 5 reps, it was heavy but went well, going from a dead stop each time certainly makes it tough.  That's the first time I have ever gone for a heavy weight on the thrusters, also the first time my hip has allowed my to go that low with a weight over 45 pounds.  Each rep was below parallel, and 165 was certainly heavy for a triple but I was happy I was able to do that.  One thing I like about this style of training is I can do exercises like that for heavy weights, thrusters don't really fit in on any other day on my old training program.  The last part was more to get my heart rate up a bit, my grip was the limitting factor there.

Full Body

Joshua Bridges

A new style of training I want to try, won't get into too much detail about it now as I want to see how it goes first and if my body can even handle it.  So it wont look like any of my other days, first day went and felt great though.

Bulgarian Split Squats - 5, 5, 5, 5, 5.......115, 135, 155, 155, 155(4)

Romanian Deadlifts - 6, 6, 6, 6, 6..........135, 185, 205, 225, 225

Power Clean and Split Jerk - 5x3.........135

Alternate Sets
Handstand Pushups - 3xmax reps......11, 8, 6
Wide-Grip Pullups - 3xmax reps........10, 8, 7

So clearly, and as the title indicates, this is a full body workout.  Will all my workouts be full body?  No, nor will they be any less frequent than my other training program, as I stated earlier this will be an experiment.  The BSS got heavy, normally I do them for sets of 3 but felt like sets of 5 today for whatever reason, amazing how only 2 more reps makes the weight you can handle much less.  The RDL's felt strong too, even 225 wasn't overly heavy for 6 reps, I'm keeping this exercise slow with increases, next workout I'll work up too 245.  The PC and SJ I wanted to focus on max bar speed at that weight, I didn't care about how high the poundages got I just wanted max speed, it felt good too I haven't done split jerks in a while.  The last part went well too, man do HSPU's drop, good workout.