My Sunday workout went well, I'm gradualy bringing up my level again and will be
going
all out in a couple of weeks. My physical goal for this year is to get stronger
than I've ever
been without injurying myself of course.

Today I performed a leg workout, the resistance was sub par, meaning that I
didn't max
out on any of the exercises, I would guesstimate that I pushed to about 80% of
my
intensity of effort.

I will be focusing on my squat and deadlift for this year, and will be aiming
for a 1100lb (I
have accomplished 1100lbs for 4-6 reps before) smith machine squat done slightly
above
parallel for 10 reps. For my deadlift I will be utilizing a modifed stifflegged
form and will
aim for 600lbs for 8-10 reps.

I have maped out my squat cycle for the next 16 weeks. I will be alternating a
high rep day
with a low rep day, high reps are for 15-20 reps, low reps are for 10-12 reps.
In the past I
have utilized the alternating from week to week of high reps with low reps on my
leg days
with great success (as Borat would say). Here is what I have maped out for the
next 16
weeks for my smith machine squat workout

week 1 675lbs/low reps
2 575lbs/high reps
3 725lbs/low reps
4 625lbs/high reps
5 775lbs/low reps
6 675lbs/lhigh reps
7 825lbs/low reps
8 725lbs/high reps
9 875lbs/low reps
10 775lbs/high reps
11 925lbs/low reps
12 825lbs/high reps
13 975lbs/low reps
14 875lbs/high reps
15 1025lbs/low reps
16 925lbs/high reps

Te smith machine squat at my gym can hold 9 plates on each side of the bar(
855lbs with
the bar), I will add additional weight with chains, and possibly a dipping belt.

I fully expect this to put some serious size back on my frame.