LRB 365: Big-15. Phase 1. Week 2. Front Squats

BW - 200

Standing Calf Raises - 3 sets of 15

Front Squats -
BarX10
65X5
85X4
95X3
125X2
145X1
125X19

RDL -
135X10
225X12, 8, 8, 11 (straps on last set)

Leg Press - 3ppsX15, 12, 12, 11

Remembered to do the calf raises this time.

125X19 is a Rep PR by default as I've never done high-rep fronts.  It's right at or above a projected 1RM increase as well.  Honestly, I think 20 was do-able, but it's my conditioning that's holding me back.  I've upped my walking frequency the last few weeks, and I'm hoping my wind starts to catch up to my strength so I can squeeze some more out of these high-rep squat days.

I did the front squats in clean position, and I think the strain on my wrists diminished my grip strength for RDLs.  Grip was a limiting factor on all 3 sets until I added straps for the 4th.

I think 3ppsX15 is a good baseline for narrow-stance leg pressing after high-rep front squats.  I'll keep working to push the reps on that weight.  On the last set, I though my right VMO was going to pop clean off.

LRB 365: LRB Split. Week 5. Squat - Heavy

BW - 197

Squat -
BarX10 (paused)
95X5 (paused)
135X5
155X4
185X3
195X2
225X1
235X1
245X1

Front Squats -
135X8, 8, 10, 8

Leg Press -
2ppsX10
3ppsX10, 10, 16, 10

Lunges - BWX26, 24, 24, 20

Good session.  The 245 moved pretty smooth from way below parallel, but I had some knee-cave just out of the hole.  That hasn't happened in a while, so I'll need to start cuing myself against it.

For Fronts, I decided to see if I could just drop straight down to my work weight, rather than warming back up to it.  Went really well, and got way more volume as a result.  Just an issue of confidence in a movement I've hurt myself on a couple of times before.  I credit using a clean-grip for helping keep myself in proper position.

Last two sets of Leg Presses were max reps.

Lunges were brutality at this point after all the other quad stress.