Saturdays squat and deadlift workout looked like this.
Box squat w/ avg bands (add ~ 140lbs at the top) 135lbsx2 185lbsx2 225lbsx2 275lbsx2 300lbsx1 315lbsx1 PR 325lbsx1 (465lbs at top w/ the bands) PR 225lbsx5 These felt great and my squat feels stronger than ever. Could've went heavier but want to be smart and work up gradually. Those bands are intense.
Rack pulls from below knees w/76lbs of chains 135lbsx2 185lbsx2 225lbsx2 275lbsx2 315lbsx2 365lbsx2 405lbsx1 (~480lbs w/ chains) 315lbsx5
These felt great and again, I could've gone much heavier but want to be smart and work up gradually. Moved these pretty fast. Think I'll be good for a 600 pull before you know it.
Bulgarian split squat 52lb kb offset 3x8-12 w/ pause
Glute ham raise avg band 3x10-12 Pulled the band over my shoulders. Glute hams w/ band tension are killer. I've done these with an average and light band for reps recently.
Band one leg curl avg band 2x8-12
Long strap reverse hyper +180lbsx~20 +230lbs 2x15-20
Rotating side bridges, offset farmers carries, calves
Overall great workout. I'm feeling stronger than ever and all of the glute and stability work I've done during my time off of heavy bilateral squatting and pulling has definitely paid off! Here are a couple of vids from the workout.
Workout looked like this.
Seated Military Press off rack 135lbsx1 155lbsx1 185lbsx1 205lbsx1 PR 215lbs miss 205lbsx1 175lbsx5 PR
Close Grip 3board press 185lbsx5 225lbsx5 245lbsx5 265lbsx5 185lbsx5 Didn't push these real hard but felt pretty good.
Chest supp row +45lbsx5 +70lbsx5 +90lbsx5 +115lbsx5 PR +125lbsx5 PR +115lbsx5 +45lbsx8 ( I say plus because the lever has weight and a strong angle of pull) Felt strong on these today
One arm pulldown 70lbs 3x8
Incline db press 95lbs 2x12 PR 97.5lbsx8 Good reps here.
Chest supp Y 2x12 I 2x20
Low cable cross 3x8
Db arc row 3x10-12
One arm rev curl 3x8, one arm cable curl 2x8
One arm overhead extension 3x8-10, band pushdowns 2x12-15
Ext rotation at side 30lbs, 25lbs 2x8-10
Overall pretty good workout. Feeling good and strong. Excited to keep going at it and hopefully get into a meet this winter or spring. I'll keep you all posted on my progress. Definitely feels amazing to squat and pull heavy again.