Legs Power (Quad Focus)

Weight: 180

Squat: ( 5/3/1 protocol )
225 x 5
255 x 5
275 x 5 great depth. Tough 5. Still not back to where I was before getting sick.

Deadlift: ( 5/3/1 protocol )
255 x 5
315 x 5
315 x 5 did another set at 315. Good set. Tough #5 Go ahead and do Rx next week.

Pause squats: ( light, get used to being in the hole and exploding out):
205 x 5 shoulder width foot placement
205 x 5
205 x 5
205 x 5
205 x 5
( 5 second pause )
Good weight. Feels light to squat, but exploding out of the hole still starts pretty slow. Last few sets were tough towards the end

Weighted plank: 3x45 seconds
45 lbs

Seated calf raise: 3 x 10 x 3 positions
175

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