November 3, 2026

Daily score:

 1 Leg-Hip Hypertrophy

A. Heels elevated double barrel front squats; 8, 8, 8; rest 2 min (pump at bottom and top)

Done with 65#

B1. Sumo deadlifts; 8 reps @3111 x3; rest 30 sec (use straps for grip, lockout w/ glutes at top)

85/105/125

B2. Toes elevated extended ROM calf raises @2222; 6-8x3; rest 30 sec

8 reps x3

B3. Weighted hip extensions @2122; 8-10x3; rest as needed to recovery

5# x10

10x10

15x10

+
3 sets:
10 cal row
20 DB box step ups 20"
rest 3 min

1:40

1:40

1:35

25# dbs

+
C1. Hanging L hold; amsap x3; rest 1 min

:12/:13/:12

C2. Single leg unloaded hip thrust isometric (calf raise on toe as well); 20 seconds x3/side; rest 1min

Done

Fun to do some new stuff.  Right shoulder is a little tight still from last weekend arm work.  I also rode this morning.  A and B felt great.  I found on the row/step ups that if I did quicker pulls on the row I got the cals faster on the last round.  Right shoulder felt good on the hanging L-holds but I didn’t push past perfect form.  Thanks!