A – Double barrel front squats 6 sets of 6, all sets heavier than week 2 (4/3), rest 2 min
185 – 187.2 – 189.4 – 191.6 – 193.8 – 196 – took full advantage of fractional plates and rested probably close to 2:30 than i did 2 on the last 2-3 sets
B1 – Empty bar front rack paused squat just above parallel x 25 sec, rest 25 sec
B2 – Empty bar jumping back squats x 16-20, rest 3 min x 3 sets (partial ROM, narrower stance with toes forward)
done – sets of 20
C – 1-1/4 BB hip thrusts x 8, rest 2 min x 4 sets (similar load to last week)
225×1 – 245×3
D – Knee tucks from plank position with feet on slider/row seat x 12-15, rest 90 sec x 5 sets
Did 3 sets plus a lot of PT work
+
Glute burnout
Banded hip abductions from seated – 30 reps leaning back + 30 reps sitting upright + 30 reps leaning forward, rest as needed x 2 ets
done