I felt good so I tried to keep rest period pretty short in between sets. Totally wiped me out but I could still push it to the limit and of course keeping good forms - at least that's how I envisioned myself the entire time.
My knees are seem fine already so I could do Front Squat. I found out that narrow stance with toes slightly pointed out are the most comfortable way to squat - be it front or back. Shoulder width is the usual and wide stance is quite tough!
I think I know what caused my knee strain last week. When I tried to lift the bar to the rack, I sort of jerked it a bit and when I did the jerk, my knees and feet weren't pointed to the same direction. Good thing it wasn't too bad. That what happened to Eric, my KB trainer when he did Double KB Jerk. His right knee were turned in while his right foot was pointed out.
So from now on, I'll keep close attention whenever I bent my legs, making sure my knees and toes pointed to the same direction.
Most my major lifts were done within 1 hour, with additional 30 minutes some accessories stuff and then cooled down and stretching.
BB Glute Bridge (very short rest)
2x95x20- warm up
145x 20
150x 15 - hold top
150x 12
150x10
150x 8
BB Sumo Deadlift (very short rest)
85x 15
90x 12
90x 8
90x 10
BB Front Squat (very short rest)
55lbs x 15- narrow - more comfy and easier
60lbs x 12- shoulder - moderate
60lbs x 10- wide - harder
BB Reverse Lunge (very short rest)
50x 15@each - back style
50x 12@each - front style
50lbs x15@each- back
Leg Ext
50lbs x 15
50lbs x 12
50lbs x 12- quads burn last 2!
DB Side Step Up (non stop - just switching sides)
3x10lbs x 20@each
BB RDL
60lbs x 20
3x65 x 20
Seated Band Hip Abd (heavy)
3x30 - hard last 5 reps
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