12/23 – Squat 5-3-1

Merry Squatmas! Nice squatting session before christmas, and to end the year (deload next week). 575×2 marks a new 2rm PR. Target single for 5-3-1 was 545, but that was cake and decided to go for the 2rm PR. Previous was @ 560. 545×4 would have been a rep pr as well and I know I could have smoked that. 600 is around the corner again. Also set a PR on single-leg leg extensions. Brutal stuff. Entire stack – one leg. Finished with light tricep and hamstring work, and some ab stuff.

Squats:
135x12x1
315x5x1
425x5x1
480x3x1
545x1x1
575x2x1 (PR)

Paused ATG Squats (3s pause at bottom of each rep):
405x6x1

Single-leg Leg Extensions:
150x8x1
190x8x1
230x8x1
270x8x1
305x8x1 (PR)

Leg Extensions (super set behind last set of single legs):
305x15x1

Lying Hamstring Curls:
125x12x1
125x12x1
125x12x1
125x12x1
125x12x1

Tricep Pushdowns (various single-arm variants, no rests):
30x12x1
30x12x1
30x12x1
30x12x1
30x12x1
30x12x1
30x12x1

Ab Roll-outs:
bw x12x1
bw x12x1
bw x12x1

Hanging Leg Lifts:
bw x12x1
bw x12x1
bw x12x1

Hammer Chins w/ Legs lifted/extended straight out:
bw x15x1

+ stretching

Duration: 70 minutes

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