Legs medium weight and volume:
Started with the intent of a light weight-volume workout. It lasted warmup and I wanted to 5x5 heavy. I got two sets in and a college football kid came in and kept staring at me. He was on leg ext machine and I was in the power rack (only rack we got, squat or otherwise), so I knew he wanted to squat. I invited him. He had to front squat for his program so that's what we did. I was also using the hex bar. I went back and forth from all squats to hex bar (immediately after the squat, then took as long as I needed to recover). It looked like this:
Squat warmups
Barx10
95x10
135x10 I added the hex bar warmups in also from this point. 5 at every weight up to 405.
185x5
225x5
275x5
315x5
365x5
405x5
Then:
2x5 455 Rear squat
2x5 405 hex bar
5x10 225 Front squat
5x10 365 hex bar
2x10 275 Front squat
2x10 315 hex bar
Diet is on point, perhaps even a bit too fast. I want results quickly, but not at the expense of muscle. I will keep an eye and adjust up if needed. I know I wouldn't mind a sweet potato added in (with a shot of I can't believe it's not butter and cinnamon). Mmmmm carbs..