3/2/1 Deadlift Log

[KoolDJVader]

Sunday 4/29/18

Deload....

Squats

Bar x 8
95 x 5,5
135 x 5
155 x 3
185 x 2
205 x 1
225 x 1
245 x 1
275 x 3
295 x 2
315 x 1

Paused squats (ATG, narrower stance, beltless and 2 seconds pause)

225 x 3
225 x 1

Gear was Wahlanders belt, STrong knee sleeves and AdiPowers. Felt myself going forward a bit, maybe its the shoes, need to decide if I want to go flat or heel next cycle. The 225 single on pause squats was to see how the feel with Reebok Crossfit Nanos that I wore to gym

Good mornings

135 x 5,5

Pullups

BW x 5,5

Given how little upper body work I do, didn't really need to lower intensity on these but was in a lazy state of mind

[KoolDJVader]

Thursday 5/3/18

Squats (Deload)

Same as Sunday 4/29/18 except no paused squats. Gear was Wahlanders belt, STrong knee sleeves and Nike Metcons

Conventional deadlifts (!)

135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
365 x 3

Probably was December 2017 * when I last did these. Everything up to 315 felt light, 365 was meh. Been so long that on first set my pecs felt like they were gonna tear due to locking lats. Still not bracing well. Kept my Metcons on instead of barefoot, didn't like the feel. Probably maintained strength on these but not like I was tearing them up before my hiatus.

* just checked...it was 1/2/18

Am I going to regulary do these again? Leaning toward no but maybe do them lightly on deloads like today.

[KoolDJVader]

Sunday 5/6/18

Squats (Heavy day)

Worked up to 295 for 3 sets of 4 reps

Gear was Wahlanders belt, STrong knee sleeves and Reebok Crossfit TR Lite. Workout sucked today, form was off and my heels came off the floor in a couple of reps. Probably should stick with AdiPowers on heavy day

Front squats

135 x 3
185 x 3
215 x 3

Good mornings

135 x 5
185 x 3
215 x 3

Horrible workout but not as bad as the emergency dental procedure I just got back from. Two teeth extracted, both badly infected

[KoolDJVader]

Sunday 5/13/18

Squats (Light day)

BAR x 5
95 x 5,5
135 x 5
155 x 3
185 x 2
205 x 1
225 x 1
245 x 1
275 x 5,5,5

Gear was Wahlanders belt. STrong knee sleeves and AdiPowers. Actually put in the Adidas Powerlifts in my bag but changed last minute to AdiPowers. Wearing flats had me raising my heel very slightly, 3/4" heel had me pitch forward slightly. So thought 0.6" heel would be a good compromise but wanted to try and fix my recently acquired problem with AdiPower (never happened before....same with heel rising in flats) because AdiPowers are the best shoes. Skipped Thursday's workout due to my dental work still needing so did a light squat workout even though Sunday is my heavy day. First set of 275 felt like crap....last 2 sets were fine. I think first set primed my nervous system for subsequent sets....think going back to a heavy single on warm up then lowering to work set is a better option

Front squat

135 x 3
185 x 3
225 x 1 (just to feel it out)

Good mornings

135 x 5
185 x 1
215 x 3,3

Skipped rope for a brief bit since gym was pleasantly empty. Rusty

[KoolDJVader]

Tuesday 5/15/18

Conventional Deadlifts

135 x 5
185 x 3
225 x 3
275 x 3
315 x 3
365 x 5

Spontaneous deadlift workout at closer global gym.....was planning on upper body only, then blowing it off then upper body only. But I got there and area with bumper plates usually filled with "functional trainers" was empty so went for it. Only gear was Nike Metcons, as before didnt like them for deads.

Is this going to a regular thing...maybe. Was empty gym an aberration due to storm?

Bent over barbell rows

135 x 8
205 x 5,5,5

Shouldve done pullups....not sure why

Did some neck work too

[KoolDJVader]

Thursday 5/17/18

Squats (Light day)

Bar x 5,5,5
135 x 5
155 x 3
185 x 2
205 x 1
225 x 1
255 x 1
295 x 3 x 3

Gear was Wahlanders belt, STrong knee sleeves and Nike Metcons with inner sole taken out. Gave me a harder surface to push against because the inner sole is quite thick. Warmups felt weird but toward the end I think I liked it

Paused squats (narrower stance, no belt, ATG and 2 seconds pause)

225 x 3
245 x 3

Standing barbell press

Bar x 8
95 x 5
135 x 3 x 3

Glute Ham Raise

BW x 20

I am going to choose a program from Beyond 5/3/1 and apply it to squats, standing barbell press and deadlifts. Pick one that has me squatting 2x a week

[KoolDJVader]

Sunday 5/20/18

Squats (Heavy day)

Bar x 10
95 x 5,5
135 x 5
155 x 3
185 x 2
205 x 1
225 x 1
245 x 1
275 x 1
305 x 4,4,4

Gear was Wahlanders belt, STrong knee sleeves and AdiPowers. Not much to say

Front squats

135 x 3
185 x 3
225 x 2 x 2

Good mornings

135 x 5
185 x 1
215 x 4,4

Meh workout....need to decide on program. Not sure what to do Tuesday

[KoolDJVader]

Tuesday 5/22/18

Squats (Light day)

Bar x 5,5,5
135 x 5,5
185 x 3
205 x 1
225 x 1
255 x 5,5,5

Gear was Wahlanders belt, STrong knee sleeves and Nike Metcons (insole left in). I'm taking 345 as my max for now so was about 75%. Didn't sleep much and gym was a bit more crowded for late morning than I anticipated. More later...

Standing barbell press

Bar x 10
95 x 5
135 x 4,4,4

Bent over barbell rows

135 x 10
185 x 5
235 x 5,5,5

So screw deadlifts....maybe once in a blue moon I'll test them out. GMs and RDLs are sufficient to keep muscles needed for deadlifting strong as long as I squat intensely. But squats are what I want to increase and deadlifts IMO are dispensible for that purpose. So I think this is what my workouts will look like:

Day 1

Squats (Heavy day....90-95% of estimated one rep max....get at least 10 total reps...optional back off set)
Hang cleans (one thing not deadlifting will affect are my upper back)
Good mornings

Day 2

Squats (Light day...75-80% of estimated one rep max....3 sets of 5)
Standing barbell press
Bent over barbell row

Day 3

Squats (Medium day 80-85%....3 sets of 5 reps)
Romanian deadlifts
Pullups

So basically back to HLM. Need to also address gym situation as my one membership runs out end of June.

[KoolDJVader]

Thursday 5/24/18

Squats (Medium day)

Bar x 5,5,5
135 x 5,5
185 x 3
205 x 1
225 x 1
255 x 1
285 x 5,5,5

Gear was Wahlanders belt, STrong knee sleeves and Nike Metcons. Was alright

Hang cleans

135 x 3
165 x 2,2,2

Wanted to start on these even though they are normally to be done on Sunday. But maybe I'll do these 2x a week. If I do, pullups are what will be replaced.

Romanian deadlift

135 x 5
185 x 5
225 x 5
275 x 5

Pretty easy but havent done them in a while so took it easy

[KoolDJVader]

Sunday 5/27/18

Squats (Heavy day)

Bar x 5,5,5
135 x 5,5
185 x 3
205 x 1
225 x 1
255 x 1
285 x 1
315 x 3,3,2,2

Gear was Wahlanders belt, STrong knee sleeves and Adidas Powerlifts. Changed to lower heel shoes, not too bad....less stable than AdiPowers but lower heel is more of a plus

Hang clean

135 x 3
155 x 2
175 x 1, fail, 1

Failure was more technique than anything, still got a high pull out of it so left it at that. I think I will hang clean 2x a week or maybe even power clean once a week before I do my medium day squats. Hmmmmm

Good morning

135 x 5
185 x 1
215 x 5,5

[KoolDJVader]

Tuesday 5/29/18

Squats (Light day)

Bar x 5,5,5
135 x 5,5
185 x 3
205 x 1
225 x 1
245 x 1
265 x 5,5

Gear was Wahlanders belt, STrong knee sleeves and Nike Metcons. Just did 2 sets of 5...265 may be slightly too heavy for light day

Standing barbell press

Bar x 10
95 x 5
135 x 5,5,4

Lost my juice on last set so instead of a sloppy 5th rep, left it at 4

Bent over barbell row

135 x 8
185 x 5
255 x 5,5,5

[KoolDJVader]

Thursday 5/31/18

Squats - Medium day

Bar x 5,5,5
135 x 5,5
185 x 3
205 x 1
225 x 1
255 x 1
295 x 3 x 3

Gear was Wahlanders belt and Nike Metcons. I rushed out the door and forgot my knee sleeves. The first few warmups felt a little some but while I didn't break new ground, this was the easiest 295 has felt in ages. So I'm satisified. Will still wear sleeves but now I know neither the knee sleeves or light knee wraps added any poundage.

Hang cleans

135 x 3
155 x 2
175 x 1,1,1

Felt easy

Romanian deadlifts

135 x 5
185 x 3
225 x 3
295 x 5,5

Also did some neck extensions and ab wheel rollouts, which if last time I did them after a haitus is any indication, I will feel them the next couple days.

[KoolDJVader]

Sunday 6/3/18

Squats - Heavy day

Bar x 5,5,5
135 x 5,5
185 x 3
205 x 1
225 x 1
255 x 1
285 x 1
315 x 3,3,3,2

Gear was Wahlanders belt, STrong knee sleeves and Adidas Powerlifts. Not much to say, 315 didn't feel like a car but didn't feel light either

Hang cleans

140 x 3
160 x 2
180 x 1,1

Second single was meh

Good morning

135 x 5
185 x 3
220 x 3,3

Should have done 3x3 but ran late

[KoolDJVader]

Tuesday 6/5/18

Squats (Light day)

Bar x 5,5,5
135 x 5,5
185 x 3
205 x 1
225 x 1
265 x 6,5

Gear was Wahlanders belt, STrong knee sleeves and Nike Metcon (new pair). Just added a rep from last week.

Pullups

BW x 8,8

Had a massive migraine last night, still wasn't fully gone this morning (sleeping only around 4 hours didn't help). So blew off presses and rows and just did some pullups. Squats, even a light day effort, was a chore but reps were clean. Used the Rogue rack that's in what I call the functional training area....it was nice, hopefully can use it from now on

[KoolDJVader]

Thursday 6/7/18

Squats - Medium day

Bar x 5,5,5
135 x 5,5
185 x 3
205 x 1
225 x 1
265 x 1
300 x 3 x 3

Gear was Wahlanders belt (a.k.a the greatest belt ever made), STrong knee sleeves and Nike Metcons. Happy with the how the weight felt and form. Not much else to say

Hang cleans

135 x 3
155 x 1
175 x 2,2

Ditto what I wrote for squats

Romanian deadlifts

135 x 5
185 x 3
225 x 2
275 x 1
315 x 3 x 3

Ditto above

Ab wheel rollouts

BW x 12, 12

No ditto here.....felt like crap but need some ab work

Satisfied with workout despite feeling like crap. My neck has been jacked up for a few days...actually took 800mg of ibuprofen that I have left from when I had my teeth extracted a few weeks ago. Plus bloated all day, had a bit of struggle getting belt on to usual hole. And tired as hell, had a Red Bull as preworkout. Maybe caffeine and painkillers should be my usual preworkout since actual workout felt good

[KoolDJVader]

Sunday 6/10/18

Squats (Heavy day)

Bar x 5,5,5
135 x 5,5
185 x 3
205 x 1
225 x 1
255 x 1
285 x 1
315 x 3,3,3,3

Gear was Wahlanders belt, Adidas Powerlifts and Hook Grip Russian knee wraps. Left kneee was a bit achy since Friday so dusted off the Russian knee wraps. Snug but loos enough that I can keep them on the entire squat session. These thing are awesome but will still use knee sleeves on light and medium day. Somewhat disappointing, only last set of 315 was good (very good in fact). Bar just felt unstable on first 3 sets.....also backing out of rack not as stable with Powerlifts. I like the lower heel but just not as stable as AdiPowers. One thing I realized is although my weight hasnt moved up, not only am i going lower but also less of a forward lean. So need to take stuff like that into account

Hang cleans

135 x 3
165 x 2
185 x 1,1

Will stay at this weight

Good mornings

135 x 5
185 x 3
225 x 3,3

My neck has been jacked up for a week and this movement aggravated it.

[KoolDJVader]

Tuesday 6/12/18

Squats - Light day

Bar x 5,5,5
135 x 5,5
185 x 3
205 x 2
225 x 1
265 x 6,6

Gear was Wahlanders belt, STrong knee sleeves and Nike Metcons. Not much to say....it was a light day but 6 reps is like cardio for me these day (i.e. I'm grossly out of shape)

Standing barbell press

Bar x 5
95 x 3
135 x 5,5,5

Pleasantly surprised to get 5 reps across given I blew these off last week

Bent over barbell rows

135 x 5
185 x 5
225 x 2
275 x 3 x 3

A few weeks back I had a plan to build up the reps with 275. Will start again....actually a little stricter than last time I used 275 (those were more "Cailer Wollam Rows")

[KoolDJVader]

Thursday 6/14/18

Squats (Medium day)

Bar x 5,5,5
135 x 5,5
185 x 3
205 x 1
225 x 1
255 x 1
285 x 1
305 x 2,2,2

Gear was Wahlanders belt, STrong knee sleeves and Nike Metcons. 305 is a bit too much for a medium day but kept reps low. More of a feeler for heavy day. Hip felt tight but got good depth regardless.

Romanian deadlifts

135 x 5
185 x 3
225 x 2
275 x 1
315 x 5,5

1 set of 20 with ab wheel

[KoolDJVader]

Sunday 6/17/18

Squats (Heavy day)

Bar x 5,5,5
135 x 5,5
185 x 3
205 x 1
225 x 1
255 x 1
285 x 1
315 x 4,4,4

Gear was Wahlanders belt, STrong knee sleeves and Adidas Powerlifts. I think the Powerlifts are toast.....despite the metatarsal strap, do not feel stable. Even my Metcons feel more stable. Think I'll go back to either flats or Metcons. First set of 315 was rough AF. Second set a bit better, third set was best

Lying leg curl (Free Motion)

80 × 12
100 × 10

45 degree back extension

BW x 15,15

Some semi radical changes coming. This is my last week in my 40's (i.e. I'm turning 50 next Sunday). I want to lose a bit of my gut, the last few months its become a bit out of hand. Not looking for a beach body but getting back to end of last summer would be nice as a short term goal. Also need to get back some cardio, I don't like being this out of condition. Also time to drop exercises that probably isn't older lifter friendly like good mornings and cleans. While there is no difference physically between being 49 yrs and 51 weeks old and 50 yr and 1 week old, a good time point to enter next phase.

Goal is to maintain squat strength, better cardio and lose an inch off my gut ...again short term.

So plan is:

Day 1 (usually Sunday morning)

Squats (Heavy day)
Lying leg curl or stability ball leg curls
45 degree back extension

Day 2 (shooting for Monday morning)

Skip rope
Bent over barbell rows or one arm dumbbell rows
Hammer strength chest press or barbell close grip flat bench (depends on availability of HS machines)
Ab work

Day 3 (shooting for Wednesday morning)

Skip rope
Pullups or chinups
Standing press (either barbell or dumbbell....if bb, clean weight)

Day 4 (Thursday evening)

Squat (Light day)
Deadlift (alternate between cycles of conventional and sumo)
Ab wheel rollouts

I will see how many weeks until I do a deload....since I'm going to start every cycle building up to a peak at end of cycle, 6 weeks is my initial plan. Cutting down on calories is my main method of losing weight, skipping rope is more to exercise my heart (plus keeps me feeling athletic and I enjoy it)

[KoolDJVader]

Thursday 6/21/18

Squats (Light day)

Bar x 5,5,5
135 x 5,5
185 x 3
205 x 1
225 x 1
245 x 1
275 x 5,5,5

Gear was Wahlanders belt, STrong knee sleeves and Nike Metcons. Same old, same old......first set of 275 was the worst and last set was best. Pretty sure I know why....nervous system is more primed by 3rd set

Deadlifts (Conventional)

135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
365 x 3

Took off Metcons (and knee sleeves) and put on Merrells......basically as low as you can get to ground with your shoes on (and not look like a douche).

Ab wheel rollouts

BW x 13,13

Can't go in on Sunday due to a parade blocking my route.....it was a planned deload anyway so no loss

[KoolDJVader]

Monday 6/25/18

Rope skipping....."Warmed up" by working on the few skills i have (was surprised I didnt have too much trouble executing them). Then did some interval training....didn't time it, just skipped until i was winded then walked around room until i was mostly recovered. Only did 3 intervals, partly because i am grossly out of shape but also because I havent done it regularly for a long time and don't want lower leg issues. So build up both wind and lower leg muscles

Neck flexion and extension

45 x 30, 30 (flexion)
45 x 20, 20 (extension)

Neck feels a little jack still but did some light extensions Friday and seemed to loosen it up a bit

Bent over barbell rows (deload)

135 x 5
185 x 5,5

Officially a deload week so went light

Close grip barbell bench press

Bar x 5
95 x 5
135 x 5
155 x 5
165 x 5

Slight pause on chest, this is a troublesome movement for me and been a long time since Ive done them. Keep grip space narrow, reps controlled, weight moderate, keep elbows close and lats tight and maybe I can do these without shoulder issues. Not gonna lie, 165 x 5 wasnt easy. I think a Starr 5x5 scheme will serve me well here

Ab wheel rollouts

2 sets of 15

[KoolDJVader]

Wednesday 6/27/18

Jump rope

After warming up with some skill work, did 4 intervals today. Same deal as last time, went as long I could then did a recovery walk until my HR settled down a bit. Once I feel like Ive gotten to a decent level of conditioning, will be time everything.

Neck

Flexion - 50 x 30,30
Extension 50 x 20,20

Did deload work on BW pullups and went with dumbbell standing press.

This location is closing in 2 weeks....mixed feeling, this actual gym sucks but very close to home. Second location thats close to me thats closed. Only one left (others arent too far but not close)

[KoolDJVader]

6/28/18

Squats (Deload)

Bar x 5,5,5
135 x 5,5
185 x 3
205 x 1
225 x 1
245 x 1
275 x 3
295 x 2
315 x 1

Paused squats ((ATG, narrower stance, beltless....didnt pause that long)

225 x 3 x 3

Gear was Wahlanders belt, STrong knee sleeves and Nike Metcons. Knew I was gonna not do deadlifts.....plan was to do 45 degree back extensions and ab wheel but it was crowded so messed around with pause squats. Hope summer doesnt bring out the douchebags

Anyway, squats didnt feel too good but could be due to week away.

[KoolDJVader]

Sunday 7/1/18

Squats (Heavy day)

Bar x 5,5,5,
135 x 5,5,
185 x 3
205 x 1
225 x 1
245 x 1
275 x 1
305 x 3,3,3,3

Gear was Best Belt Athlete Cut. AdiPowers and STrong knee sleeves. Changed up gear, not sure if belt change is a long term thing or go back to Wahlander. Each has its advantages.....the Best Belt seems to conform more to my waist due to its pre broken in, more pliable leather. Wahlanders is easier to get off, can get it on and off without power rack but stiffer and doesn't wrap around my waist as well even though both belts are on equally tight. Both are great belts.

Lying leg curls (Free Motion machine)

60 x 6 (too light for warmup)
90 x 10 (knee sleeves cut down ROM a bit so slid it down for last 2 sets)
110 x 9
130 x 7

45 degrees back extension

BW x 17
25lbs x 10

Probably just condense upper body work to one session due to July 4th. Not sure I'll get to do cardio....may squat 3x this week

[KoolDJVader]

Wednesday July 4th, 2018

Independence Day deserves to be written out fully.....

Jump rope

Warm up with skill work then did 5 intervals today. Next week I'll start timing but still just going until winded then recovering. But the last 2 intervals I went really hard. Happy that my layoff hasn't affected my skills too much

Neck work:

Flexion - 50 × 32,32
Extension - 50 × 22,22

Pullups

BW x 8,7

Ugh.....

Standing barbell press

Bar x 10
95 x 5
135 x 3 x 3

Plan was to do 2 sets of 5 with 135 but felt heavy so instead of eekimg out a sloppy 5 reps, stayed with 3

Not happy about morning gym situation as the two closest gyms to me has closed in the past year. Had to further and the area i have to walk through in extremely sketchy in the early morning hours

[KoolDJVader]

Thursday 7/5/18

Squats (Light day)

Bar x 5,5,5
135 x 5,5
185 x 3
205 x 1
225 x 1
245 x 1
275 x 5,5,5

Gear was Wahlanders belt, STrong knee sleeves and Nike Metcons. Felt heavy but given I was going to blow off today and had a bit of an adrenaline dump earlier tonight, I'll take it

Deadlifts (Conventional)

135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
365 x 3
385 x 1

Wasn't gonna do these, after I decided to go to the gym, was just gonna squat and GTFO but went ahead and did them. Since I wasnt planning on these, did them in Metcons which always felt a bit off. Plus although I slid knee sleeves to shins, bar got caught a couple times with 365.

Went to closer global gym tonight. Unpleasantly surprised to see it somewhat crowded but not too bad since I didnt have to wait for equipment

[KoolDJVader]

Sunday 7/8/18

Squats (Heavy day)

Bar x 10
95 x 5,5
135 x 5
155 x 3
185 x 2
205 x 1
225 x 1
245 x 1
275 x 1
305 x 4,4,4
265 x 5 (super deep)

Gear was Pioneer 10mm untreated belt, STrong knee sleeves and Reebok Crossfit TR Lite (aka Mark Bell shoes). Squats felt better today...dont know if going back to old warm up scheme made it better, going back to flats (I think this had a lot to do with it), getting an extra hour sleep (maybe) or just the natural cycle of things. Went back to Pioneer belt....I can get it on a little tighter so even though harder to get on and off than Wahlanders, felt like I wanted the slightly better stability. The flat shoes felt good, the AdiPowers use to feel best but last few times felt like I was tipping forward a bit. I think my mechanics has changed the past year (although I have less forward lean which suggests heel raised shoes are better) so optimal footwear probaboy does too. No matter what though, flats have always felt better for my knees and going forward it may be the most important factor. Re-added the back off set...went super deep with it. With less frequency I think the extra volume will help

Romanian deadlift

135 x 5
185 x 5
225 x 5
275 x 5
295 x 5

Not sure I will stick with these or go back to leg curl/back extension combo. It gives me an extra "deadlift" day this way

[KoolDJVader]

Wednesday 7/11/18

Jump rope

Did 4 intervals, 45 seconds each, active rest also 45 seconds. Decent starting point for now, slowly work up to more. I think I'm okay with upper body once a week but need to get in at least 2 skipping sessions

Neck:

Flexion: 60 x 25, 25
Extension: 60 x 20,20

Standing barbell press

Bar x 10
95 x 5
135 x 4,4,4

Did these before pullups today....maybe a little more strength this way

Neutral grip pullups (wide grip)

BW x 5
+35 x 5,5

35 lbs was a bit too much but as weird as it sounds, couldnt find any 25 lb plate. Wish they had a narrower grip bar...my old gym had them and felt alot better, like I was working more midback

[KoolDJVader]

Thursday 7/12/18

Squats (Light day )

Bar x 10
95 x 5,5
135 x 5
155 x 3
185 x 2
205 x 1
225 x 1
245 x 1
275 x 5,5,5

Gear was Wahlanders belt, STrong knee sleeves and Nike Metcons. Much better than last week. Was tempted to increase weight this week but increased intensity by shortening rest time between sets. I think my conditioning has slowly gotten better (Should have noted I started taking Co Q10 this past Saturday....not saying it has an effect on my workouts but worth mentioning).

Conventional deadlifts

135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
365 x 3
395 x 1
315 x 5

Changed shoes to Merrells. Had to use knee sleeves as shin guards....knurling were not only rough but went toward the center more than other bars. Next time will bring my calf sleeves which are thinner and less obtrusive. Anyway, added a back off set, felt my workload is too low. With a back off, probably will go back to lying leg curls and 45 degree back extensions on other day. 395 felt meh but given i did a lot of squats before, not too bad.

Ab wheel rollouts

2 sets of 15 reps. The wheel I used sucked

[KoolDJVader]

Sunday 7/15/18

Squats (Heavy day)

Bar x 10
95 x 5,5
135 x 5
155 x 3
185 x 2
205 x 1
225 x 1
255 x 1
285 x 1
315 x 3 x 3
275 x 5 (super deep)

Gear was 10mm untreated Pioneer belt, Russian knee wraps and Reebok Crossfit TR Lite. Very satisfying workout, I've done more reps with more weight but 315 just felt solid and buried all but one rep (first rep of first set which is always troublesome). No more flip flopping....flat shoes are the best for me.

Lying leg curls (Free Motion machine)

90 x 12
110 x 10
130 x 8

45 degree back extension

+25lbs x 10,10