RE/DE Lower
plyos
345x3x3
345x1x2 miss
don’t jog much if at all before leg workouts, maybe afterwards
Paused atg ultra narrow front squat
155x4x3
deadlift against light bands
335x6x1
Pallof Press
80x12
70x12
[quote]Fletch1986 wrote:
ME Lower
Front Squat
255x1
285x1
300xmiss upper back totally collapsed
300xmiss couldn’t keep upper back upright but better than before
Beltless Sumo Pulls
335x5
355x5
375x5
Rounded Back SSB GM
135x2x10
Leg Raises
15lbx2x12
1L Leg Press
2ppsx2x12[/quote]
Would it have been a personal best?
The front squat? It would have been. I was dissappointed with that one. I think I need to get my entire back and quads stronger, but I’ve been focusing on the wrong things for a few weeks.
[quote]Fletch1986 wrote:
The front squat? It would have been. I was dissappointed with that one. I think I need to get my entire back and quads stronger, but I’ve been focusing on the wrong things for a few weeks. [/quote]
Ah, that sucks. I personally found, and fixed a weak set of abs/erectors. I now deadlift 390 (30 pound PR). 
Also, exactly how long did you neglect your quads for them to become a weakness? Mine personally seem to get stronger/bigger just from the indirect work they get from wide/moderate squatting, and the occasional front squat.
I switched my deadlift and squat stances to take stress off my SI joint. I now DL conventional and squat high bar with a narrow-moderate stance in WL shoes with lots of knee travel and a relatively upright back. Conventional DL took off real fast and I soon realized that’s what I should have been doing for a while. The squat has come along a lot slower.
Quads and back seem to be more important with these styles so I’m trying to get my quads to catch up from a couple to a few years of neglect. When I pulled sumo and squatted low bar ultra wide I never needed much quad strength, they were more or less ornaments so I hardly paid any attention to them.
RE/DE Upper
depth plyo push up 2 steps
2x3 All I really needed as hard on my body as they are
floor press @ 135lb
one mini x 3
double mini x 3
double mini single light x 3
double mini double light x 1 should’ve called it that set before this one or used my chains but oh well
bench press
255x4x1
thought I was going for more sets but the floor press stuff did a number on me
seated db clean and press for pump and opening up shoulder
db curls of different kinds for pump into elbows and wrists
Running (1.5 incline)
30 minutes
15min 4.5mph; 5min 5mph; 5min 5.5mph; 5min working down to 4.5mph
DE/RE Upper
squat 90 percent
5 ugly singles (knee cave in)
deadlift 90 percent
4 ugly singles (back rounding)
paused front squats
Get those hips up to par.
DE/RE Upper
bosu ball push up plyos
5x6
Bench
205x4x6
wow I suck at reps, very last rep/set was a grinder
speed bench w/ single mini
135x9x3
db muscle clean to press
25lbx2x12
lat pull down wg
20 reps
14 reps w/ more weight
ME Lower
Paused 3 Count Squat
255x3
285x3
295x3
might have been able to do more but the knee cave in would have been terrible and would defeat the purpose of these
db swings
70lbx2x20
step ups
30lb/handx2x20
hip ab/ad-duction
enough to get blood flowing to inner/outer thighs/hips
spread eagle hanging leg raises
2x20
ME upper
CG FP
225x3 got unwanted help on 4, I think I just needed to grind it out but I’ll never know…
db pull over to NG press
30lbx3x15
cable row
seated db muscle snatch
5lbx2x15
preacher curls
RE/DE Lower
squat
285x3x6
3-count paused speed squat w/ minis
185x8x2
deadlift
315x4x2
good/bad girl machine
40lbx2x15 for each direction
planks
75s
60s
[quote]Fletch1986 wrote:
RE/DE Lower
squat
285x3x6
3-count paused speed squat w/ minis
185x8x2
deadlift
315x4x2
good/bad girl machine
40lbx2x15 for each direction
planks
75s
60s[/quote]
couple hours later ran route 1 (head toward N. Park, follow it, go down ditch till hit green belt and make my way back)
RE/DE Upper
bosu ball plyo push ups
5x5
bench press
205x5x5
speed bench w/ chains
135x6x3
lat pull down
70lbx20
90lbx20
seat db clean and press
25lbx12
15lbx17
10 or so minute later ran route 2 (head to old middle school, then go N on woodland hills dr and then take st crossing to greenbelt to park and back around to home)
ME Lower
Wide Stance Squats
285x3
315x4
wow I forgot how little power there is in the hole for these
db swings w/ mini ban
60x3x15
db front foot elevated reverse lunges
35lb/sidex16total
30lb/sidex16total
hanging spread leg raises
3x20
ab/ad-duction machine
some reps
ME Upper
CG 3count pause press
225x3
JM presses
db muscle clean to press
band resisted machine high row
RE/DE Lower
kneeling broad jump
3x6
Squat
285x4x6
on last set last couple of reps, I saw my right hip seeming to be inhibited and trailing behind the left even tilting the barbell some, need to wake it up and do some 1L work
Paused Chain Squat
185x6x2
Deadlift
4x2
hip ab/ad-duction
2xpump
Last week
bench
230x5x5
speed bench
standing bb muscle snatch (bar barely below hips and no dip and catching bar with arms parallelish to the ground and pressing up from there)
95lbx9
95lbx7
ME lower
2count paused squat
335x1
365x1
375x1
ME upper
CG FP
255x1
RE/DE lower
hang snatch
95lbx4x3 can use a lot more weight next time
squat
325x3x5
chain paused squat
185x4x3
deadlift (beltless)
365x2x5
hip ab/ad-duction
2x20
ab stuff
RE/DE upper
bench
230x3x7
230x4
bump it up 5lb next time
speed bench w/ doubled minis
135x4x3
muscle snatch
95x10
95x7
HS high row w/ mini bands for better force curve
25ppsx2x15
ME Lower
Wide Stance Squat
315x1
335x1
365x1
sumo sldl
ssb elevated reverse lunges
ab/ad-duction
ass off bench leg raises
ME upper
CGBP w/ chains
225x1
265xmiss
245x1
165x3x8
chain landmine row
50lbx2x12 a very good contraction and compression at the top, this one might be a keeper
db cuban press
15lbx2x14
preacher curls
think I’ll go with gironda curls
RE/DE Legs
Hang Snatch
115x3x3
Squat
-do a 3x5 and move up weight when can get 15 reps in two sets
325x7
325x8
Deadlift (beltless)
-progression through progress on form and bar speed keeping other variables the same and when form really good on all reps move up weight
385x5
90s rest
385x5 last 2 were slow and ugly
pallof press
60lbx2x12