MrKleen73 my back and hamstrings love and hate you right now!! 4-0-1-0 Deadlifts are no joke. Turn into more like 4-0-3-0 because you lose all power to explode up after a rep or 2.
Also implemented a nice little 200 rep warm up today before squats and I'm not sure it did me any favors either.
All in all it was a leg quivering workout. Still a little shaky sitting at my desk. I am working night shift all this week to help out an overwhelming schedule at work. So my workouts will be mid-day all week.
Leg Extension:
85 x 20, 15, 15
70 x 20, 15, 15
Leg Curls:
85 x 20, 15, 15
70 x 20, 15, 15
Squats:
135 x 10
185 x 8
235 x 7
285 x 4 (failed on 5th rep, dropped to bars)
285 x 4 (just didn't feel strong on these at all, but hamstrings were already screaming)
Front Squats:
135 x 8
155 x 8
175 x 8
Deadlifts:
155 x 8
185 x 6
225 x 6
275 x 6
275 x 4 w/ 4-0-1-0- tempo
275 x 4 " " " " "
225 x 4 " " " " "
225 x 4 " " " " "
Hip Adductor x 4 sets
Hip Abductor x 4 sets
Calf Raises x 6 drop sets
Not my usual volume of exercises, but I walked out of the gym spent. 4 second negative deads... 'nuff said!!
Tomorrow will be a well deserved rest. Also I will be awake for around 24 hours by the time I get off work in the morning and home to bed. Doing this schedule this week and once at the first of December. Sucks, but having an overloaded schedule at work is a good problem to have to solve.