10/28 – Quads/Back

Solid squats this week. Heel lift in the shoes seems to really help the hip mobility.

ATG Squats (high-bar):
135×10
225×5
315×3
405×1
455×1
500×2
515×1

DB Bulgarian Split Squats:
120×10-10
120×10-10
120×10-10

Leg Extensions:
235-205-175-145-115-85-55-25×10

DB Shrugs:
150s ×10
150s ×10
150s ×20

CG Pulldowns:
250-220-190-160-130-100×5-70×10-50×15

Rope Face Pulls (pulling to chest, single rope):
200-170-140-110-80-50-30-200×12

Hanging Scapular Retractions:
×12-12-12

Band Pull-Aparts:
×25-25-25-25

Duration: 45 minutes