Warm Up

Rumble Roller on Low back
ELITEFTS short roller on legs and hips
Theracain on low back and glutes
Stick on hams and inner thighs

Squat

135 for 5 2 sets
225 for 5
315 for 5
405 for 5
450 for 5

Sumo Pulls

225 for 3 sets of 3

Step ups

135 for 8
225 for 8
300 for 8

Video of 300 for 8 step ups


Knee Ext alternating one leg at a time

20 reps each leg 1 set of 40

Leg Curls

1 max set of 20 with

DONE

This week is supposed to be a medium intensity week and it was just that. I worked hard but with minimal sets. 450 for 5 was a breeze and I hope to hit 520 for 5 next week super deep. Deadlifting was very light and I just focused on poping my hips. The step ups were the hardest thing tonight. I like hitting these hard and plan to go to 315 next go round. When I squatted 765 with wraps in a meet I routinely went to 315 on those. They are definitely a squat builder. Time to eat.

,
Scott Yard