My Road to a 4x Bodyweight Deadlift: Episode 11

by Jordan Syatt October 10, 2014

My Training Log

Week 3, Day 3: Lower Body Workout

Awesome training session.

Couldn’t be happier with how it went.

I didn’t feel too well this morning but I read a horrendously misleading article by a popular strength coach that pissed me off more than it should have which probably fueled the entire session.

Hence the angry music and Squat PR.

Below is the breakdown.

1) Squat: 4 x 8 @ 255lbs

An all-time PR, this was a surprisingly easy set of 8 and I ended up doing all 4 sets here. 

Interestingly enough, each set got progressively easier (this was my 1st), so much so that I completed the 4th set in about 20sec less than the video above.

Very, very happy with how my squat is progressing.

2) Sumo RDL: 3 x 10 @315lbs

I was thinking about going up to 335lbs but I took a second and asked myself, how much will I gain from adding 20lbs to this movement from last week?

The answer: not much.

I figured the risk was far greater than the reward so I stuck with 315 and repped out 3 relatively easy sets here.

3a) Prowler Push: 3 x 40yds @ 180lbs

I was supposed to do Front Squats for 3 x 12 but my hips were shot and I didn’t want to irritate ’em anymore so I went for the next worst best thing: The Prowler.

I loaded it up with 180lbs which usually isn’t challenging but the turf we have here at AMP has an insane amount of friction and makes pushing the sled a living hell.

By the end of these my quads were on fire beyond belief. 

3b) Single-Leg Valslide Hamstring Curl: 3 x 12/leg

If you remember last week, I realized my range of motion was shit on these so I made a conscious effort to fully extend the knee on every repetition.


It sucked.

I feel my hamstrings getting sore already.

Regardless, I love this movement and it was a great way to end the training session.

That’s a Wrap!

The entire training session, warm-up included, took just over 70-min which I’m O.K. with. 

I have one more session in this 3-week phase and then I’m onto the next cycle – very excited for what’s in store next.

Have a great weekend!


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