Legs Power (Quad Focus)

Weight: 181

Squat: ( 5/3/1 protocol )
245 x 3
275 x 3 felt really light and strong.
295 x 3. Lost a few reps. Feels heavy still

Deadlift: ( 5/3/1 protocol )
275 x 3 beltless
335 x 3 beltless not bad.
355 x hit 5 reps last time. Focus on keeping back neutral and driving hard.

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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Push Hyper

Weight: 179

DB row: 3x8-12
100 x 10
100 x 9
100 x 8
Dropped a few reps, but it was expected. Focusing on maximal contraction at top of movement. Elbow low and pull high.

Pull-ups: 3x8-12
BW x 8 forward grip.
BW x 8 forward grip
BW x 7
Still feeling really weak here.

Face pulls: 3x8-12
35 x 12 good contraction
35 x 12 keep form strict
35 x 12 wow. Great set. Great focus.

BB curl: 3x8-12
75 x 10
75 x 10
75 x 8+2

Preacher Single Arm DBCurls: 3x8-12 ( per arm)
25 x 9
22.5 x 11/R 10/L
22.5 x 9
Tough!

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Push Hyper

Weight: 179.8

Flat DB fly OR Cable fly: 3 x 8 -12
90 x 9
90 x 8
90 x 6
Bonus : 80 x 6
70 x 7

Incline BB press: 3x8-12
175 x 8 easy set
175 x 6 (185 x 9 tough #9)
175 x 7 (185 x 7)

Cable Flys
60 x 8
60 x 7
60 x 8
Give full stretch

Side raise: 3x8-12
22.5 x 12
22.5 x 12
22.5 x 11
Last few reps tough on last 2 sets

Scott Overhead Extension: 3x8-12
80 x 12
80 x 10
80 x 7

BW Dips
BW x 12
BW x 12 last one tough
BW x 12
Add a little weight next time

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