Legs Power (Quad Focus)

Weight: 181.4

Squat: ( 5/3/1 protocol )
245 x 3
275 x 3 felt really light and strong.
295 x 5 great depth. Good set. Felt strong.

Deadlift: ( 5/3/1 protocol )
275 x 3 beltless
335 x 3 beltless easy set.
355 x 5 felt good and strong. 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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