5/10. I tweaked my calf last week and it was aggravated this week – squats were easy but I could feel my calf straining so I shut them down.
ATG Squat (high-bar):
135×5
225×3
315×3
370×3
425×3
Pistol Box Squats:
bw × 10 (15″ box)
bw × 10 (15″ box)
Single-leg Leg Extensions:
70×10
90×10
110×10
130×10
150×10
Leg Extensions:
325×10
325×10
325×10
325×10
325×10
OH Bicep Curls:
20×12
20×12
20×12
20×12
20×12
Wide-grip BB Curls:
45×20
45×20
45×20
45×20
45×20
Reverse-grip BB Curl:
45×12
45×12
Shrugs:
225×5
315×5
405×5
495×5
495×5
495×5
405×5
315×5
225×5
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 45 minutes