Glutes & Legs

Here's today's lower body workout. BAHT style for Deads and Back Squat - total killer..especially with superset. I totally understand now why only 4 sets and 4 exercises.

Hip Thrust only went regular set going heavy and after did heavy set I even didn't have much energy to do burn out sets but still did. Super hungry also!

I managed to do 15 reps with 120lbs - very hard last 5 reps though. I had to paused 1 sec at bottom before powering up. I might be able to squeeze one more rep but my form might erode. Geez even 2 sets DL warm up already taxing my cardio.

Various glute Mobility Warm up

BB Deadlift / DB Rev Lunge & Knee Up (weight on @side)
85lbs x 15 -warm up / 5lbs x 15@each
95lbs x 15- warm up / 10lbs x 15@each
115lbs x 15 / 15lbs x 15@each
120lbs x 15- ok weight / 15lbsx15@each

BB Back Squat / DB RDL
45lbs x 15 / 25lbs x 15 warm up (hold 1 weight plates)
55lbs x 16 / 50lbs x 15 (hold 2 weight plates) -warm up
65lbs x 16 / 35lbs x 15 (hold 2 DBs)
75lbs x 15 / 35lbs x 15 (hold 2 DBs)

BB Hip Thrust (4 risers) /heavy band standing side hip abdct
165lbs x 15 - iso hold
185lbs x 12hard last 2 reps
205 x 12- controlled eccentric
215 x 8 - iso hold
185lbs x 13- no iso hold -tired!

Seated One Leg Curl
25lbsx12@each

One leg Lying Leg Curl
30lbs x 12@each (last 4 reps moved down to 20lbs)
20lbs x 15@each