Legs Power/Assistance

Weight: 181.4

Squat ( 5/3/1 protocol )
195 x 5
225 x 5
255 x 5

Deadlift ( 5/3/1 protocol )
235 x 5
275 x 5
315 x 5

Deficit deadlifts OR Block Pulls: 3x5
275 x 5
275 x 5
275 x 5
Pretty good weight. A bit if strain in lower back. Keep it super strict.

Hamstring Curl: 3x5-8
115 x 8
115 x 8
115 x 8
Good weight. Last rep tough on all sets. Go up next week.

Barbell rollouts: 3x8
BW x 10 x 3
All the way down, nose to ground. Do this a few weeks and then try from feet.


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