Originally Posted by johndecena

Well, on wednesday, I did some pretty heavy squatting. I started with 3 sets of 10 @ 135lbs, 2 sets of 7 @ 185, singles of 205, 225, 250. I did them VERY deep. Next, front squats with heels up 1" 3 sets of 10, first set @ 155, second @ 185, 3rd @ 205. Wide squats, very wide, 3 sets of 10, @ 155, 185, 205. Side split squats 3 sets of 10 @ 175. Single leg bulgarian split squats with heel up 1", body weight, very explosive, 3 sets of 10. Seated calf raises with 65 lbs dumbbells on my knees, 3 sets of 15. Standing calf raises, holding 65's, 3 sets of 15. Good mornings, 3 sets of 12 @ 175. Romanian dead lifts 3 sets of 12 @ 175. Finished with deadlifts, 12reps @ 155, 12 reps @ 185, 12 reps @ 225, 3 sets @ 255.... I could have done heavier on the dead lifts, but I was tired. My hamstrings are still wrecked today! I trained arms and back on Monday after ball, chest and abs on tuesday. Legs wednesday. Arms and back yesterday. Abs and chest today. Arms and back tomorrow. Rest sunday. I'll be ready for ball on Monday though.