Heavy lower: Deloading

Back squat
150lb x 6, 6, 6

Deadlifts
205lb x 6, 6, 6

Front squat
105lb x 6, 6, 6

Hang cleans
85lb x 10, 10, 10

Straight leg deadlifts
135lb x 6, 6, 6

Legs

Back squats
140lb x 3
160lb x 3
175lb x 3
190lb x 3
200lb x 3
210lb x 2

Leg extensions
87.5lb x 10, 10, 10, 10

Front squats
135lb x 9, 8, 7

Straight leg deadlifts
135lb x 15, 15, 12

Single leg curls, per leg
30lb x 12, 11, 10

Legs

Supersets - front squats/back squats, a2g
100lb x 8/8, 8/8, 8/8

Leg extensions
62.5lb x 12, 12, 12, 12

Leg press
210lb x 10, 10, 10

Leg curls
62.5lb x 12, 12, 12

Dumbbell straight leg deadlifts
55s x 12, 12, 12

Plank
72 seconds, 56, 45

Legs

Front squats
95lb x 5
115lb x 3
135lb x 3
155lb x 3
165lb x 3
175lb x 2

Trap bar deadlift
170lb x 5
280lb x 3, 3, 3, 3

Straight leg deadlifts
145lb x 10
195lb x 8, 8, 7

Leg curls
50lb x 15, 15, 15

Legs

Back squats, a2g
95lb x 8
135lb x 10, 10, 10

Front squats
95lb x 5
115lb x 3
135lb x 3
155lb x 3
165lb x 3
175lb x 2
Equaled my front squat PR. Not bad.

Leg extensions
100lb x 10, 10
100lb/62.5lb/37.5lb x 10/9/6

Straight leg deadlifts
145lb x 10, 10, 10

Single leg curls
25lb x 10, 10
30lb x 8

======

Ab roll outs
3 x 20

Bicycle crunches
2 x 50 per side

Legs

Push press
70lb x 5
90lb x 8, 8, 8

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Box back squats
140lb x 5
190lb x 5
210lb x 5
230lb x 5
250lb x 5
260lb x 2

Chickened out; should have tried at least one more rep.

Wide leg press
180lb x 8
230lb x 8, 8, 8

Front squats
130lb x 10, 10, 8
My wrists gave out before my legs.

Straight leg deadlifts
140lb x 10
190lb x 8, 8

Leg curls
50lb x 15, 14, 12

Legs

Push press
70lb x 5
90lb x 8, 8, 8

======

Back squats
100lb x 10
140lb x 8
170lb x 6, 8, 8

Front squats
120lb x 10, 10, 10

Leg extensions
75lb x 15, 15, 15

Leg curls
62.5lb x 15, 15, 11

======

1.5 mile run
Time = 13:09

Legs

Front squats
95lb x 5
115lb x 3
135lb x 3
155lb x 3
165lb x 3
170lb x 2

Trap bar deadlift
170lb x 5
260lb x 5, 5, 5

Leg extensions
100lb x 10, 10
100lb/62.5lb/37.5lb x 10/8/9

Straight leg deadlifts
135lb x 12, 12, 12

Single leg curls
30lb x 8, 10, 10 per leg

Traveling lunges
40s x 10, 10 per leg

Legs

Back squats
95lb x 5, 5
135lb x 5
185lb x 5, 5, 5

Front squats, a2g with pause
115lb x 5, 5, 5

Dumbbell sumo squats
100lb x 12, 12, 12

Leg extensions
100lb x 10, 10, 10

Straight leg deadlifts
135lb x 10, 10, 10

Leg curls
50lb x 15, 15, 15

======

Leg raises
15, 15, 15

Swiss ball push-ups/tucks
10, 9, 9

Quads and hams

My bike ride to the gym definitely helped this afternoon, as my legs were good and warmed up by the time I got there.

Box back squats
135lb x 5
185lb x 3
205lb x 3
225lb x 3
245lb x 3

Front squats
95lb x 5
115lb x 3
135lb x 3
155lb x 3
165lb x 3

Dumbbell sumo squats
100lb x 10, 10, 10

Leg extensions
100lb x 10, 10, 10
37.5lb x 12, 12 single leg, per leg

Straight leg deadlifts
135lb x 12, 12, 12

Leg curls
62.5lb x 12, 12
30lb x 6, 7 single leg, per leg

I was going to finish with some sprints in the parking lot, but it was too frigging cold. Still, I had a good bike ride home, though.

Legs

Felt a bit tired today, so not the best performance.

Smith back squats
130lb x 5
150lb x 5
160lb x 5
170lb x 5
180lb x 5

Front squats, a2g
95lb x 10
105lb x 10, 10

Leg extensions
100lb x 10, 10
100lb/62.5lb/37.5lb x 10/8/6

Leg curls
75lb x 10, 10, 8

Dumbbell straight leg deadlifts
50s x 12, 12, 12

Legs

Light weight, high rep day.

Push press
70lb x 8, 8
75lb x 8, 8

======

Supersets: Front/back squats
95lb x 8, 8, 8

Wide leg press
180lb x 6
230lb x 8, 8, 8

======

Straight leg deadlifts
135lb x 10, 10, 10

Light weight definitely allows for a deeper stretch, as I was able to get the plates all the way to the ground.

Leg curls
75lb x 7
62.5lb x 10, 9, 6
37.5lb x 25

Legs

Back squats
95lb x 5, 5
135lb x 5
170lb x 5, 5, 5

Front squats
105lb x 10, 10, 10

Leg extensions
100lb x 10, 10
100lb/62.5lb/37.5lb x 10/7/6

Traveling lunges
45s x 5, 5, 5 per leg
Way tougher than it should have been.

Leg curls
75lb x 10, 9, 7

Straight leg deadlifts
135lb x 10
185lb x 8, 8

Leg raises
15, 15

Legs

Push press
65lb x 8
70lb x 8
75lb x 8
80lb x 8

======

Back squats, a2g
95lb x 5
115lb x 5
125lb x 3
135lb x 3
155lb x 3
175lb x 3
185lb x 1

Front squats
105lb x 12, 12, 12

Leg extensions (burn)
75lb x 40

======

Straight leg deadlifts
135lb x 10
185lb x 8, 8
135lb x 10

Leg curls
75lb x 10, 9, 7
75lb/50lb/37.5lb x 5/9/6

Legs

Box back squats
135lb x 5
185lb x 3
205lb x 3
225lb x 3
240lb x 2

I could feel some stress in my lower back, so decided to stop.

Front squats, a2g
95lb x 10, 10, 10

Leg extensions
100lb x 10, 10
100lb/75lb/50lb x 10/8/6

======

Straight leg deadlifts
135lb x 12, 12, 12

Leg curls
Two legs: 62.5lb x 10, 10, 10
One leg, alternating and continuous: 25lb x 5, 4 per leg

======

Calf raises

Legs

Back squats, a2g
95lb x 5
115lb x 5
125lb x 3
135lb x 3
155lb x 3
165lb x 3
185lb x 1, 2

Leg extension
100lb x 10, 10
100lb/75lb/50lb x 10/8/6

Front squats
95lb x 10, 10, 8 (wrists gave out)

Straight leg deadlifts
185lb x 8, 8, 8

Quads and hams

The only reason I do so much leg work is so
I can use pictures like this.

Box back squats
135lb x 5
185lb x 3
205lb x 3
225lb x 3
240lb x 3
245lb x 2

Long time since I had a PR since I changed my training methods.

Front squats, a2g
95lb x 5
115lb x 3
135lb x 3
145lb x 3
155lb x 2

Dumbbell Bulgarian split squats
40s x 5
50s x 3
55s x 3
60s x 3
65s x 3

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Straight leg deadlifts
135lb x 10, 10, 10

Went light so I could get a decent stretch.

Leg curls
Two legs: 75lb x 8; 62.5lb x 10, 10
One leg, alternating and continuous: 6, 5 per leg

Dumbbell straight leg deadlifts
45s x 40 (burn)

Legs

Back squats
95lb x 5, 5
155lb x 5, 5, 5

Leg press
270lb x 10, 10, 10

Front squats
95lb x 10, 10
100lb x 10

Leg extensions
87.5lb x 10, 10, 10

======

Straight leg deadlifts
185lb x 8, 8, 8

Ran out of time and couldn't finish my hamstring workout.

Legs

I haven't been recording my personal training sessions here for a while, simply because I can never remember exactly what we did by the time I get home. Ben and I get through so many routines that I lose track. Anyway, to the best of my memory...

Warm up - Leg press
110lb x 15, 15; 170lb x 15

Front squats, a2g
95lb x 12, 12, 12, 12

Leg curls
(Can't remember weight) 12, 12, 12, 12

Leg extensions
Single leg, alternating after 10 reps, then repeating = 1 set
(Weight?) 4 sets

Barbell traveling lunges
75lb x 2 lengths of the yoga room
4 sets

Air squats - Full rom - 2 x 30 reps

Air squats - 45 seconds, lower part of motion

Quads and hamstrings

Front squats
95lb x 5, 5
135lb x 5, 5, 5

Leg press
270lb x 10, 10, 10

Leg extensions
87.5lb x 10, 10
87.5lb/50lb x 10/10

Straight leg deadlifts
135lb x 10, 10, 10

Leg curls
50lb x 12, 12
50lb/25lb x 12/12

Dumbbell straight leg deadlifts (burn)
40s x 40