[Commander]

Saturday - Legs

* Actually got to use an Olympic Set (worked out at my father-in-law's house), felt good, bar sits really nicely on the shoulders and the plates don't rattle like mine do

Squat
225, 245, 265, 275, 285, 295, 305x3
275x8 extended set, pauses at top when necessary
275x7
275x6
215x6 - last rep paused on the hole on these sets, slow negative as well
215x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets

Squat - hold performed with legs at about 90 degrees, below mid range ROM
135x5, 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
1 more round with 135

Vertical Jumps
3x3

Later on Saturday - hamstring focus

Leg Curl (+ 1 chain = 25 lbs)
5x25
10x20
15x16
20x12
25x8, 3 sets
25x8 then drop set to 20x5, 15x5, 10x6, 5x? + partial reps

SLDL
120x20, 3 sets
170x10, 2 sets

Glute Ham Curl
BWx10, 2 sets

Monday AM - Chest

* Had to be quiet, used smith machine, didn't really enjoy it too much to be honest but it was better than nothing

Ring Dips - short rest, about 45 seconds
BWx12, 12, 8

Smith Machine Bench Press
120, 170, 180, 190, 200, 210, 220, 230x3
205x7 - cluster set (90% of 3 rep set)
205x6 - cluster set
205x7 - cluster set
140x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest (60% of max 3 rep set) - 2 more rounds with 140
90x5, 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 90

Dips
BWx8

Pushups
2 sets to failure - with partials in the stretch to finish