Squat

Warm Up:
Glute Activation
Hip Mobility

Core:
Cambered Bar Squat: 4@264.6/120, 264.6/120, 330.7/150, 374.8/170
Cambered Bar GM: 3×5@198.4/90
Tabata(20seconds on/10 seconds rest) KB Swings: 52.9/24, 3minutes

Tried to do wide stance squats, but my left hip didn’t like that idea. The tabata kb swings almost killed me.

Squat

Warm Up:
Road bike to gym
Glute Activation
Hip Mobility

Core:
Cambered Bar Squat + Chains(80/36.3): 2@315/142.9, 365/165.6, 385/174.6, 405/183.7, 425/192.8, 435/197.3
Hip Thrusts: 3@264.6/120, 330.7/150, 374.8/170, 407.9/185
Ring Abs: 2×15

Road Bike to Exhibition Grounds then home. Around 11km total biked today.

Deadlift

Warm Up:
Glute Activation
Hip Mobility

Core:
Sumo Deadlift(1board): 6@308.6/140, 330.7/150, 352.7/160, 374.8/170
Hip Abductions: 3×8 w/doubled monster mini
Ring Abs: 3×15

Good workout, deadlifts felt strong.

Squats

Warm Up:
Glute Activation
Hip Mobility

Core:
Wide Stance Box Squat +Dbl Minis(72.8/33) : 10×2@275/124.7
KB Swings: 3×12 w/52.9/24
Hip Thrusts: 5@242.5/110, 264.6/120, 286.6/130, 308.6/140, 330.7/150

After watching a video of Kevin Nee hip thrusting 606.3/275 I decided I need to step it up, my goal is 551.2/250x3.

Squat

Warm Up:
Glute Activation
Hip Mobility

Core:
Cambered Bar Squat: 4@405/183.7, 425/192.8, 435/197.3, 445/201.9
Hip Abductions: 3×10 w/doubled monster mini
Romanian DL: 5@264.6/120, 308.6/140, 330.7/150

Good workout.

Deadlifts

Warm Up:
Glute Activation
Hip Mobility

Core:
Sumo Deadlift + Chains(66.1/30): 4@264.6/120, 308.6/140, 330.7/150, 330.7/150, 330.7/150
Ring Abs: 3×10
Hip Thrusts: 4@295/133.8, 345/156.5, 345/156.5

Good workout, found a good way to hook the chains up for deadlifts and they were great.

Squat

Warm Up:
Glute Activation
Hip Mobility

Core:
Wide Stance Box Squat: 2@242.5/110, 264.6/120, 286.6/130, 308.6/140, 330.7/150, 352.7/160, 374.8/170
Hip Thrusts: 6@187.4/85, 231.5/105, 275.6/125

Pretty lame workout.

Squat

Warm Up:
Glute Activation
Hip Mobility

Core:
Cambered Bar Squat + bands(dbld blacks) + chains(209.4/95 approx): 4@275/124.7, 295/133.8, 305/138.3, 315/142.9
Hip Abduction: 3×8 w/doubled mini
Seated Row: 2×15 w/purple, 2×15 w/green

Good workout.