Deload for the front squats. But the rest of the workout, I killed it and as I type this dem quads are sore. Did a nice combo of wall ball squats and sissy supersetted. Faster tempo workout and it was cold in my gym!!
Front squat: 4 warms, 235/5,8
Leg ext: 2 warms, 95/11 drop set
Bar lunge: 1 warm, 155/6 175/8 135/10
Wall ball squat ss: 45 55 60
with Sissy Squat: 3 x
15 min cardio
Back and calf/abs workout:
Really solid workout today and focused on higher reps to deload a tad.
For kix tried repping out on the bent over row with 225. Got 14 and 13. Just a starting point. The rope pulldowns did a nice job of getting the pump. Felt great.
Bent over row: 4 warms, 225/5 225/14,13
Rope pulldown: 2 warms, 120/9,8 drop set
Db bench row ss
with high pulldown: 3 x
Seated cable close row: 2 warms, 120/14 135/12
High rep calves: 5 sets
ss with abs
25 min cardio