BETTER

SEPT 13

Standing Calf Raise 400 lbs. stack 5 x 20
Seated Calf Raise with smith machine 5 x 20 200 lbs.

Bottom Position Squats 135, 225, 315, 365 lbs. x 5
DB Pullovers 4 x 20 (50 lbs.)

Zercher Squats with smith machine 4 x 8 (80% or 295)
DB Pullovers (Again) 4 x 20 (50 lbs.)

Smith machine "hack" Squats with feet forward farther. 4 x 12 420 lbs.

Lying Leg Curls 5 x 10 100 lbs.

(Go for 2 x 5 with the 365 lbs. in squats next time.)

SEPT. 14

Olympic bar Deadlifts 135, 225, 245, 275, 295, 315, 335 lbs. x 3
Alternated with...
Pullovers 7 x 20 with 50lbs.

Power Cleans 135, 145 lbs. x 5
165 lbs. x 3 x 5
Pullovers 5 x 20 with 50lbs.

Barbell anchored T Bar Rows 45, 90, 135 lbs. x 5
180 lbs. x 2 x 5
I went and found a triangular bar handle like from seated cable row or Lat Pull and did them the old way hooking a bar up in the corner with a 50 lbs. dumbbell weighting down the empty end.

Wide Grip Chins 4 x 10 (bodyweight only)
Close Grip Chins 4 x 10 (bodyweight only)

(Both days were better all around. More recovered from last Sat. with no back soreness. No straps on the deadlifts. Did the Back work out at the Norfolk Fitness Centre visiting back home this weekend.)