Squats on the New Toy er . . Rack...
Actual back squats with an actual bar pulled from an actual rack. That's pretty much a new movement.
NROL Warmup
Walking Lunge w/ Side Bend 10/side
Side Lunge w/ Opposite Hand Touch 10/side
Ball Bridge w/ Upper Body Russian Twist, 30s, 10/side (15lb)
Inchworm, 6
T-Pushups, 12 total
NROL Hypertrophy I, B1
Lower Body Day, 4x10 w/ 60s rest
Squat 135x10x4
New movement. Last thing resembling a BB squat was on a smith machine over 10 years ago. Went very well and can move up next time.
Deadlift Shrug 155x10x4
Not exactly "new." Little bit grip challenged, and the shrug was much harder than I remember.
Bulgarian Split Squat alternated w/ Step-ups
Bulgarian Split Squat (2x8)x10x4 (each leg)
Step-up (2x15)x10x4 (each leg)
Reverse Crunch (Bodyweight)x15x3
Thoughts/Adjustments?
Squats can go up 10. I'm very happy with my form on these.
Deads w/ Shrugs stay the same. The shrug made it much harder than I anticipated.
Bulgarians suck. Abductors seem to give out on the second leg. They're better than they were on FL-III, coming as they do earlier in the set, but they still suck.
Step-ups are on actual stairs, which is about 4" lower than the bench I was using on FL-III.
Overall this went very well.
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