Legs...

KB Romanian Deadlift…

10x10 @ 70lbs (140)

Cash Out: Double Kettlebell March - 10x5 @ 70lbs - 50 steps each foot. 

The Kettlebell March is a kettlebell carry movement. It’s a full body blaster, that will engage your core, lower and upper body. 

As you inhale, bring your right knee up towards your chest in a march. As you exhale, return your leg to the ground. Repeat on the other leg.

The Kettlebell March is a full-body exercise with an emphasis on the following muscle groups:

• Core
• Back
• Shoulders
• Biceps
• Legs

AVG HR - 121 BPM

MAX HR - 146 BPM

@ LHP

Legs...

Trap Bar Deadlifts - 3x6 @ 320lbs

Leg Curls - 6x6 @ 85lbs

Hip Thrust - 3x6 @ 180lbs

AVG HR - 114 BPM

MAX HR - 142 BPM

@ Metfit 

First time deadlifting since my sciatica this summer. Probably 4 months

*Not feeling it today. Something is always better than nothing. 

Legs...

DB Hang Snatch - 10x5 @ 35lbs

Purple Band Deadlifts - 10x5

*Planet Fitness - Hudson, NY

Legs...

Leg Press - 5x10 @ 200lbs 

DB Romanian Deadlifts - 8x8 @ 75lbs

Sandbag Over-the-Shoulder Throws - 15 @ 100lbs

Legs...

Yoke Runs - 25x30M @ 185lbs

BW Sissy Squats - 5x10

Walking Lunges - 100 steps @ 32lb chain

Didn’t feel it today: “Training is like moving a pile of dirt-some days you get a shovel, and other days you get a spoon, but as long as you get to move a little dirt every day, you are moving toward your goal.” - John Welborn 

Legs...

Smith Machine Squats

3x3 @ 275lbs - 2475lbs 

3x5 @ 225lbs - 3375lbs

3x7 @ 185lbs - 3885lbs 

3x9 @ 155lbs - 4185lbs

73 reps for 13.920lbs total 

Leg Lifts - 5x5

Dragon Flags - 5 consecutive reps then, ten second hold! 

Legs...

Legs...

AFAP complete 10 sets of:

40M Dumbbell Runs - 200lbs

10 Bodyweight Sissy Squats 

“What are the benefits of using a sissy squat bench? The sissy squat exercise is perhaps one of the best, and most challenging, quad isolation exercises there is. If done correctly with the body angled back and the hips driven forward, quad isolation is greatly amplified lessening the engagement of the posterior chain such as the glutes and hamstrings. The sissy squat can be used as a standalone bodyweight exercise, or for more advanced users, can be used while holding a weight plate, kettlebell, dumbbell or even a sandbag for added resistance. Dont like doing leg extensions? The sissy squat is a great alternative to the leg extension machine. It also makes the greatest finishing exercise imaginable after squats, hack squats or leg presses. The sissy squat is capable of producing the most intense burn in the quadriceps and can deliver great strength and muscle gains”. IronCompany.Com

Legs...

Trap Bar DL - High Bar:

150x5

240x5

330x5

420x3

490x1

545x1 - Failed 

DB Romanian Deadlift - 3x8 @ 200lbs (100lb DBs) 

then, 2x3 @ 300lbs (150lb DBs)

Leg Press 

180x5

270x5

360x5

270x5

180x15

Legs - Ten Rep Back Squat & 1RM Trap Bar DL...

Back Squats 5-3-10

225-275-225*

*Ten reps at 225lbs felt solid! Need to try 20 reps next time. 

Trap Bar DL - High Bar:

150x1

240x3

330x3

420x3

510x1

532.5x1 - Failed first attempt. Then got it!

2.5lb lifetime PR! 

*Weighed 155lbs this morning. 

Legs... (Heavy Trap Bar DLs)...

Trap Bar Deadlift 

5x3 @ 400lbs then, 1x10 @ 400lbs

Walking Lunges - 50 steps @ 64lb Chains 

Legs...

Dead Stop Smith Machine Squats:

5x5 @ 225lbs - 5,625

5x5 @ 185lbs - 4,525

5x5 @ 155lbs - 3,975

5x5@ 135lbs - 3,274

100 total reps for 17,400 total pounds. That sucked! 

@ planet fitness in Watertown, NY

Legs...

Snatch Grip Deadlift - 300x3

Overhead Plate Lunge - 100lbs x 4 steps

Chain Lunges - 32lb Chain - 100 steps

Take a Walk...

Dumbbell Walking Lunges - 35lbs - 100 each leg 

Farmers Carry - 100lb Dumbbells x 10 @ 30M

Legs - Deload

Cybex Back Squat - 115lbs  - 3x15

GHD Raises - 3x15 - body weight 

Calf Raises - 3x15 @ 125lbs

Bulgarian Split Squats - 3x15  - body weight 

10-8-6-15 - Legs...

Cybex Back Squat - 220lbs-235lbs-250lbs-180lbs

GHD Raises - 35-25-bw-bw

Calf Raises - 5x15 @ 240lbs

Cash Out: Romainian Deadlift - 5x5 @ 245lbs

5x15 - Legs...

Cybex Back Squat - 5x15 @ 210lbs

GHD Raises - 5x15 @ 25

Calf Raises - 5x15 @ 230lbs

Cash Out: Romainian Deadlift - 5x5 @ 235lbs

German Volume Training (GVT) - Legs...

My training looked like this today:

Double KB Front Squat - 20kg bells - 10x10 - 100 reps
Double KB Deadlift - 24kg bells - 10x10 - 100 reps
Bruiser Front Swings - 45lb clubbell - 3x10 - 30 reps
Shoulder Park Squat - 45lb clubbell - 3x10 - 30 reps

I finished with:

Snatches - 16kg bell - 100 reps
 
25,580 total lbs lifted.

German Volume Training (GVT) - Legs...

My training looked like this today:

Double KB Front Squat - 16kg bells - 10x10 - 100 reps
Double KB Deadlift - 20kg bells - 10x10 - 100 reps
Bruiser Front Swings - 45lb clubbell - 3x10 - 30 reps
Shoulder Park Squat - 45lb clubbell - 3x10 - 30 reps

I finished with:
Clockwork Squat - 25lb clubbell - 5x10 - 50 reps

Escalating Density Training (EDT) - Legs...

My training looked like this today:

PR One - 10 Minutes

Goblet Squat - 24kg bell - 68 reps - 3590lbs
KB Deadlift - 48kg bell - 68 reps - 7181lbs

3 Minute Rest

PR Two - 5 Minutes

Dragon Walks - 20 steps each leg - 6600lbs
One Leg DL - 24kg bell - 20 reps each leg - 2112lbs

15 minutes of work - 216 reps - 19,482lbs lifted!

Last week I did 256 reps and lifted 23,839 lbs in 25 minutes of work time which translates into 10.2 reps per minute and 954 lbs lifted per minute. This week I did 216 reps and lifted 19,482 lbs in 15 minutes of work time which is 14.4 reps per minute and 1299 lbs lifted per minute.

The increase from last week was: 41% increase in reps per minute and 36% increase in lbs lifted per minute. This is THE definition of EDT. More work.....less time!