Front Squats (2 min rests, romaleos, knee sleeves)

bar x 5
95 x 3
135 x 3
*belt on*
185 x 2
210 x 2
210 x 2
210 x 2
210 x 2
210 x 2

Sumo Deadlifts (sock feet, approx. 2 min rest)

bar x 5
135 x 3
*belt on*
225 x 3
235 x 12
235 x 12
235 x 12

notes: High reps felt good! I was worried it was going to destroy me, but not too bad, all things considered.

Deficit Stiff-Legged Deadlifts (Romaleos, long rests)

95 x 10
95 x 10
95 x 10

notes: I quickly found out my low back was REKT. I could barely get through these 3 sets, even with intense focus on the hams and lots of low back stretches in between sets.

After this, I decided to modify my assistance work and make it pretty much machines for the legs. Take a nap, low back. You earned it.

Leg Press (2-3 min rest, narrow stance, feet high)

8 plates x 15
12 plates x 12
12p x 15
12p x 15

notes: These made my quads pretty tired!

Superset Leg Extensions and Prone Leg Curls (60 sec rest)

100 x 10 / 100 x 10
90 x 10 / 90 x 10
80 x 10 / 80 x 10
80 x 10 / 80 x 10
80 x 10 / 80 x 10

notes: My legs were pretty beat, so I had to work to find a weight that enabled me to get in a good contraction. Once I hit 80, I also threw in some long iso-holds on peak contraction for the quads. As long as I could hold it on the last rep before lowering the weight. Saw chick ‘mirin, so I made sure to pull up the shorts on the extensions so she could see the quads work

I also played around a bit with where my toes pointed from set to set, to hit different parts of the muscle.

post-workout: 15 min LISS on the elliptical

Good workout! I am pretty beat up right now.

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