Lower Body Workout

Lower Body Workout
19th Jan

Seated Leg curls
60 * 15, 15

Leg extensions
40 * 15

Speed box squats
Bar * 2, 2, 2, 2
135 * 2
185 * 2
185 *2, 135 * 2 - 5 sets

Deadlifts
135 * 3
225 * 3
315 * 1
365 * 1
405 * 1
425 * 1
320 * 1, 1

Lying hamstring curl (tempo 51X)
75 * 6, 6, 6, 6, 12
*last set of 12 was done with a tempo of 21X

A1: Standing calf raise (tempo 13X)
300 * 6, 6, 6

A2: Seated calf raise (tempo 33X)
50 * 10, 10, 10

Unilateral straight leg press
3.5 pps * 8, 8, 8

Hanging leg raise (bent knee)
BW * 10, 10, 10

Neutral grip lat pulldown (tempo 12X)
90* 10
110 * 10, 10, 10

Restorative work:
Incline bench
115 * 10, 10

Rope pushdown
50 * 15, 15

4 plates off the dead felt pretty good. Bar moved fast. Decided to ditch the straps and just pull mixed. Been relying too much on straps for the past year. Didn't even manage to pull 365 double overhand, so really need to get in more work for the grip. Felt abit sore in the shoulder-chest tie in area and in my triceps, so did some restorative work to ease the soreness.