[Commander]

Experimented with some leg curls prior to squats. John Meadows has recommended them for 2 reasons:
1. The hamstring pump actually brings some more stability to the squat
2. Hamstrings are often neglected and to look like a bodybuilder, it is best to give them some priority to help hypertrophy them

Having had some issues in the past with squatting, any possible additional stability sounds good, plus I DEFINITELY need more hamstring mass, I have absolutely no "hang" to my hamstrings. So today I added 3 sets of 20 prior to my squats. However, these weren't easy 20 rep sets, the last 5 reps on each of these sets were pretty intense.

I must say, I was pleasantly suprised, the leg curls didn't take away from my squat strength at all and in fact, I could feel the additional stability from the little pump I had going on. This is a tool I will be keeping in my tool box.

Tuesday - Legs

Leg Curl
3 sets of 20

Squat Chains (+50)
240, 250, 260, 270x3
282.5x3
251x8 extended set, pauses at top when necessary
251x7
251x6
191x6 - 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

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
132.5x5, 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

Leg Curl (plus 1 Chain = 25 pounds)
10x20
15x15
20x12
25x8, 20x5, 15x4, 10x4 drop set

Somersault Squats
BW to failure, 2 sets

* Huge overall leg pump, hard to walk up the stairs from my basement after this one!