Week 47, Days 3 & 4

Day 3

Squat

Over Warmup: 133/5, 163/4, 193/3, 243/2, 273/1
Work Sets: 223/13, one minute rest, 223/7 (50% set)

* +10 session. All reps in both work sets were explosive. I could have easily done more than 13 & 7, respectively.

Plate Loaded Calf Raises

190/12,12,12

1 Legged Kneeling Leg Curl (Hamstrings)

50/20 right leg, 50/20 left leg, 50/20 right leg, 50/20 left leg

1 Legged Unilateral Leg Press

117/20 right leg, 117/20 left leg 
157/20 right leg, 157/20 left leg 

Day 4

Upright Rows

25/20,20,20,20,20 (30 seconds rest in between each set)

Face Pulls (double pulley w/ handles)

25/20,20,20,20,20 (30 seconds rest in between each set)