Training day 09-10-2013

Leg volume was a good amount tonight.

BOX SQUAT
Set 1: 135 lbs × 5
Set 2: 225 lbs × 5
Set 3: 275 lbs × 5
Set 4: 315 lbs × 5
Set 5: 315 lbs × 5
Set 6: 315 lbs × 5
Set 7: 315 lbs × 5
Set 8: 315 lbs × 5
Set 9: 315 lbs × 5
Set 10: 315 lbs × 5
Set 11: 315 lbs × 5
Set 12: 315 lbs × 5
Set 13: 315 lbs × 5

Took 45 seconds rest between these. Lately I have been really hitting submax work for volume and my knee is feeling better. Not going to lie though, doing 10×5 like this really took a lot out of me, even if it was only 315. That’s 50 total reps off a box as fast as I could.

HACK SQUAT
Set 1: 180 lbs × 12
Set 2: 180 lbs × 15
Set 3: 180 lbs × 20

First set was rough after doing squats. Second set was better, third set was good. Going heavier wasn’t an option today. Plus the way I do these is that I have my feet very high on the platform so my chins are always perpendicular to it. Less knee stress. I keep my feet almost together on these.

LEG PRESS
Set 1: 360 lbs × 20
Set 2: 360 lbs × 20
Set 3: 360 lbs × 20

Feet low on the platform, close together. I want to hammer my teardrop with these and do higher reps.

GLUTE HAM RAISE
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps

HAMSTRING CURLS
Set 1: 90 lbs × 20
Set 2: 90 lbs × 20
Set 3: 90 lbs × 20

HEAVY BAND TKE
Set 1: 20
Set 2: 20
Set 3: 20

CALF RAISES
Set 1: 100 reps

Bodyweight calf raises.

Very good workout today. Physically and mentally I needed that.

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