Legs
Squats
Narrow stance, feet about 10" apart:
135x12
Wide/normal stance:
135x12
Narrow:
225x8
Narrow:
275x6
Wide:
275x6
Wide:
315x3
Wide:
365x2
Wide:
315x3
Stiff legged deadlifts:
3 sets of 135x8
185x8
Deadlifts:
5 sets of 135x5
Calf:
isolated raises, standing on a box, slow reps, full range of motion, 10 reps each leg
prowler push, using calves only, 180 on sled for 30 yards
isolated raises, standing on a box, slow reps, full range of motion, 10 reps each leg