Thurs, 13 Oct 16
Deadlifts: 135x10, 225x10, 315x5x5
Leg Extensions (single): 40x20, 50x10, 60x10, 70x8 (r), 70x3 (l), 60x10, 50x10, 40x15
I kept the weight down as my quad is still tender today and hurts with certain motions. (Seated carpet pull movement, going up stairs). I did my deadlifts sumo style to minimize the effort on that area of the quad. They went well, snappy and pain free. Straps to ensure that I got a good workout. I was going to do power shrugs, but couldn't get a rack, so I decided to do light single leg extensions. I kept the weight really low, mostly for pump and range of motion. I used my right leg to initiate the left leg sets as I couldn't even push 40 from a dead stop - I needed the stretch reflex to keep it moving. I went as slow as I could, focusing on the medialis and the VMO.