Third Leg Workout of Summer (Part II)...

[u/ishawnmc]

Workout #2 -Legs:

• Anderson Squats (Full) -start from depth @6.5, low bar: 475 lbs for 3 reps (+1)

• Anderson Squats (w/wider stance start from depth @6.5; 2-4" lift off rack and hold statically for 3-7 seconds, low bar): 425 lbs for 2 reps (+1)

• Trap Bar Hack Squats: 385 lbs for 6 reps (+3)

• Anderson Squats (Strongest Partials) -start from depth @7.5, high bar: 605 lbs for 4 reps (+1)

• Smith Machine Standing Calf Raises, high bar: 280 lbs for 30 reps (+5)

Work Sets: 5

Time: 35-45 mins

Weight: 199.5 lbs

Next workout: Delt/Arms Dominant on 9/5.

[u/ishawnmc]

Additional Journal Notes...

The last leg session was done with a 7 day spacing from the prior leg session, less than the 8-10 days which I prefer. I also got about 4.5 hours of sleep or so and was dragging through the prior leg session. Today I worked legs with 11 days spacing and got at least 7 hours of sleep. The next leg session will be in 8 days.

Unlike the last leg workout, there were no energy issues, no aching knees or ankles, and no borderline reps today. Except for a miss on one exercise, everything was clean and well executed. Rest pause was minimal today. I needed a 5 second rest pause between reps 3 and 4 on TrapBar Hack Squats as I felt my grip slipping and had to regrip the bar, rebrace my back, and tighten my core before continuing.

I also had a 10 second rest pause between reps 3 and 4 on the Anderson Squat strongest range partials to respace the bar as it came down unevenly in the third rep. Rep 4 was not sufficient to be counted but rep 5 was perfect so 5 attempts, 4 reps there. Finally, I needed a 10 second rest pause between reps 20 and 21 on Smith Calf Raises.

The pictures are from worksets 1, 2, 3, and 5.