6/19/17 - BW 219
Front Squat (no belt)
135x3,3
185x3,3
225x3,3
275x3,3
330x3 paused first rep
365x1 feels like my sacrum is gonna 'splode
405x3 NO belt PR! Honestly, I know it’s cliche to say "easy"but, this was so easy and snuggly. I probably had a fourth but the tremendous humidity and heat+my garage means i’m DRENCHED.
Step ups to 11 inches (reps per leg)
135x20
135x20
135x20
135x20
135x20
Lying Leg Raise (pause at bottom) SS w/ DB Side Bend
x15/x25
x15/x25
x15/x25
x15/x25
Nice lift, that’s some heavy front squatting right thurr!
I didn’t walkouts with 405 yesterday and it felt like a fucking house on my shoulders. Can’t imagine doing it for a triple. Congrats brother. Also, started adding in step ups similar to the way you do (lower box, higher reps) and I’m really enjoying it. I take a lot of ideas from your log and they’ve helped a lot. Keep it up dude!
Thanks! I will hit 4 soon, because it just felt way too good. Kind of at a point where I’m sick of my deadlift getting stronger and I miss my FS 
Yup, the lower box feels great.
What also helps is slightly hunching/rounding my back over whilst leaning forward onto the leg i’m working, as opposed to standing up straight. I also train one leg at a time instead of back and forth. Helps get a good quad pump. Glad to be of help!
That’s exactly the way I’ve been doing them too. I’m not too keen on switching legs. It takes too much time in between and feels awkward. Plus if I stand straight I find myself pushing too much through my glutes and hamstrings so hunching over made it much more quad dominant. Glad to hear you do them very similarly.
I can relate so much with this.
6/21/17 - Bw 221, fast workout
Deadlifts
135x3,3
225x3
315x3
405x3 hook
500x1 hook
585x1 hook grip
EMOM for 10 minutes: Deadlift 585 for 1 rep. This was pretty hard but I never came close to failing a rep. Just got a headache.
GM’s
175x12
175x12
175x12
175x12
6/23/17 - Bw 220
Push Jerks (axle)
150x3,3
220x3+1 push press
belt on
265x3
315x2
330x2 sooo close to a triple. The double was very clean, not much of a struggle.
90 sec rest
315x3
265x7 shitty
Strict Press (axle)
245x1
270x1 ohh grinder
CG Incline (pause at nose)
135x10
135x10
135x10
135x10 SO hard…
My tris are DESTROYED.
Disgusting. I think I died just thinking about it.
DUDE, it sucked. I had a headache from the end. Not sure if overexertion, brain aneurysm, or both.
Obviously a brain aneurysm, but with that levels of awesome those are like the common cold. 
6/25/17 - BW 220, holy SHIT, savage day of front squats.
Front Squat
135x3,3
225x3
275x3
285x10
315x10
365x10 lol never done this after a small volume pyramid, only done this fresh for 10. Cool.
Step Ups
95x25
95x25
95x25
95x25
Lying Leg Raise (with pause at bottom) SS w/ DB Side Bend
x15/x15
x15/x15
x15/x15
x15/x15
6/29/17 - BW 220, Got really sick and couldnt sleep. Felt like the flu. Skipped a day but came in today to get the blood flowing and get my heart pumping. Feel like death still.
Deads (1 min rest)
135x20
135x20
135x20
135x20
135x20
Pull Ups
x10
x10
x10
x10
DB Row
100x15
100x15
100x15
7/2/17 - BW 217
Push Jerks (axle)
125x3,3
180x3,3
215x3
265x3
265x3
275x3
305x4 NO belt PR
Strict Overhead
220x9, 9 reps seems to be my limit for post-fatigue rep PR with said weight, 10 or 11 fresh for sure.
Close Grip Incline (pause at nose for 1 sec)
135x10
180x10
205x8
205x8
205x8
Lateral Raise (slow and controlled+shortened range of motion i got from a jujimufu video featuring john meadows)
30x15
30x15
30x15
30x15
Band Pull Apart
x15
x15
x15
x15
x15
7/3/17 - BW 219
Front Squat
135x3,3
185x3
225x3
275x3
325x1
365x1
2 minute rest periods for below sets
405x1
425x1
425x1
425x1
425x1
425x1
425x1
Step Ups (reps per leg, VERY slow and deliberate reps)
45x15
45x15
95x20
95x20
95x20
95x20
Lying Leg Raise (w/ pause at bottom) Circuit to DB Side Bend
x15/x20
x15/x20
x15/x20
x15/x20
7/6/17 - Bw 216, got messed up by food poison as soon as i recovered from w/e sickness i had. So fatigued and just not strong but i had to deadlift.
Deadlifts
135x10,10
225x10
315x10
belt on
405x10
500x10
Literally all i could do, never been so spent from so little before
7/9/17 - Bw 219
Strict Overhead
135x5,5
185x3,3
225x5,5,3
Close Grip Incline (axle) w/ pause
145x5
215x5
250x5
250x5
250x6
250x5
250x5
drop set
145x15 (pause at nose)
CG Slingshot push ups
xamrap
xamrap
xamrap
xamrap
Some laterals and band pull aparts and done
7/12/17 - Bw 219. Light day of fronts, felt I needed this.
FS (no belt)
135x5,3
185x3,3
225x3
275x5
275x5
275x5
275x5
275x5
Step ups to 11 inches (reps per leg)
45x15
95x15
145x15
145x15
145x15
145x15
145x15 holy cramping fuck
Sled Drags (???)
tire x 60ft
tire x 60ft
tire x 60ft
tire x 60ft yeah 100 degree heat nice!
7/14/17 - bw 218
EMOM for 10 min conventional dead 500 NO belt and hook grip. Sacrum is broken now sweet.
GM’s to DB Row Circuit
150x30/100x20
150x30/100x20
150x30/100x15 so hard
Only took an hour but such a hard workout.