Leg Day - Squats & Deadlifts with new rep ranges

Neutral day since I didn’t do anything too great although I didn’t think that I would do a strength lifting day between the Super Spartan and the Beast. I changed my mind since the body weight routine that I am doing is not taxing my legs.

My ideal plan was to do squats and deadlifts and then do the upper body push/pull part of the bodyweight exercises. The end result was just doing squats and deadlifts and 30 burpees. It still took 55 minutes. I will do push/pull tomorrow.

Also, I am changing my rep ranges. After a discussion with a competitive lifter who mentioned that they would never get any strength benefit lifting a weight more than 12 times, I adjusted my rep ranges down to 12, 10, 8, 5, 3.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Sit Ups
• 20 Judo Push Ups
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Leg Routine

• Barbell Squats (http://youtu.be/b_uAOqA-pxY)
• Barbell Deadlift (http://youtu.be/nFw69zIssgQ)

Notes / Results:

• Time: 55 minutes
• Weight: 196

• Squats
• Previous High:3@165
• 12@95, 10@115, 8@135, 5@145, 3@155
• Deadlift
• Previous High: 5@275
• Sets: 12@195, 10@215, 8@235, 5@245, 2@265
• Finisher: 30 Burpees