Saturday - Legs
Squat Chains (+50)
240, 250, 260, 270, 280x3
250x8 extended set, pauses at top when necessary (but no reracks today)
190x6, 2 sets - last rep paused on the hole on these sets, slow negative as well
190x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets
Video of 280x3 and 250x8:
Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
131x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest
Vertical Jump - full reset
3 sets of 3
superset with Somersault Squats, BW to failure
Here is an example of a somersault squat (not me in video and just imagine it without the bar):
The idea is to take the glutes and lower back out of the equation and just fatigue your quads to exhaustion.
* 3 days later, my quads are still toast from this workout!
Sunday - Off, gymnastic meet for my younger son
Monday - Bench
190, 200, 210, 220, 230, 240, 250x3
221x9 - cluster set (90% of 3 rep set)
221x7 - cluster set
221x6 - cluster set
146x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest (60% of max 3 rep set)
2 more rounds with 145
102.5x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest (40% of max 3 rep set)
1 more round with 102.5
Pushups - ladder on smith machine, go to failure, than raise bar to make it easier, repeat two more times
* Best benching in awhile, 250x3 is not a PR (or even close, I think 270x3 is my PR) but it was really smooth and still accelerated. Plus, doing 221x9 after 250x3 felt great.
Triceps - 30 seconds rest
35x10, 2 sets
OH Ext on "Rings"
BWx8, 3 sets - slow negative and deep stretch
Close Grip Pushups to Failure