Legs Power (Quad focus)

Weight: 184

Squat: ( 5/3/1 protocol )
225 x 5
255 x 5
275 x 6 strong set

Deadlift: ( 5/3/1 protocol )
255 x 5
315 x 5
355 x 3 drop to 345 for this set next time.

Pause squats: ( light, get used to being in the hole and exploding out):
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
( 5 second pause )
Good weight. Feels light to squat, but exploding out of the hole still starts pretty slow. Add 10 pounds next week.

Hip Adductor
30 x 8 x 3 Easy weight, but I shake at the end of the contraction. Ease into it.

Weighted plank: 3x45 seconds
45 lbs

Seated calf raise: 3 x 10 x 3 positions
175

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