Legs/back “density” day
Time to stop fucking around, my legs are like bastard twigs and weak as piss, for a long time after heart attack squatting was only thing couldn’t really do as always felt like nearly dying after a hard set haha so leg training sort of took a back seat now back up to normal function time to stop being a bitch and train legs and lower back hard again been given second chance at life time to actually fucking take it
Warmups not listed only top set/sets to failure
Regular deadlift - 1x5
Deficit stiff leg deadlift - (4” block) 1x6
Barbell row - 1x5 (fucked up weight selection should have adjusted down to account for deadlift sets)
Single arm pulldown - 3x13,6,5 (short rest)
Barbell shrug - 1x8, 1x12
Leg extension - 3x19,6,5 (short rest)
Lying leg curl - 3x12,5,4
Olympic pause squat - worked up to comfortable single just to test where at then back off set 1x4
Will hit legs lighter with no lower back loading later in week (adductors, extentions, curls, leg press, light hack ect)
Felt good will stick with this on Sunday and try and progress everything
