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, a2g
135lb x 3
155lb x 3
175lb x 3
190lb x 3
200lb x 2

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

Straight leg deadlifts
155lb x 10, 10, 10

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

Barbell calf raises on step
135lb x 15, 15, 15

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

Brooke Ence

I didn't do as well as I expected with today's workout and couldn't figure out why my legs felt so tired. Then I remembered that I did an abs workout yesterday - which worked my quads a bit - and had a footie kick-around with Madi in the evening.

Back squats - 1, 2, 3, 4
2-4 minutes rest between sets
200lb x 1, 2, 3, 4

Back squats
170lb x 10
150lb x 15

Straight leg deadlifts
185lb x 10, 10, 10

Seated calf raises
70lb x 20, 20
80lb x 20, 24 (to failure)

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

Rory Zambard

Behind the head shoulder press
45lb x 10, 10, 10, 10

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Pause Back Squats
135lb x 5, 5
145lb x 5
150lb x 5

Leg press
170lb x 20
180lb x 20
185lb x 20
190lb x 20

Straight leg deadlifts
135lb x 10
205lb x 5, 5, 5, 5

Single leg curls
25lb x 10, 10, 10

Standing barbell calf raises, hang position
205lb x 5
215lb x 8, 8, 8, 8

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

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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

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

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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

Quads and hamstrings

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

Good, steady form, just breaking parallel.

Dumbbell sumo squats
100lb x 12, 12, 12

Leg extensions
100lb x 10, 10
100lb/62.5lb/37.5lb x 10/8/7

Straight leg deadlifts
135lb x 10, 10, 10

Leg curls
75lb x 9, 8
75lb/50lb/25lb x 5/5/10

Straight leg dumbbell deadlifts, burn
40s x 40

Legs

Light weight, high rep day.

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

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

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

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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

Nice mixture of heavy weight/low reps and light weight/high reps this morning.

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

Dumbbell sumo squats
60lb x 12
90lb x 15, 15, 15, 15

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

Straight leg deadlifts
135lb x 10, 10, 10
Went a lot lighter than usual, but that allowed me to lower the bar further and really stretch my hams.

Traveling lunges
40s x 10, 10, 10 per leg

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

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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

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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

No energy today, but it felt more mental than physical.

Push press
85lb x 8, 8, 7, 7

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Back squats
95lb x 5, 5
165lb x 5, 5, 5, 5

Leg press
270lb x 8, 8, 8

Leg extensions
100lb x 10, 10, 10

Air squats, a2g (burn)
60

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Straight leg deadlifts
135lb x 10
215lb x 5, 5

Leg curls
75lb x 10, 8, 7

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Leg raises
20, 20, 20

Side planks
2 x 30 seconds per side, continuous

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

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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

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Calf raises