If you have been noticing in my current training there is a compound movement added but it is not at the beginning of the workout like a traditional powerlifting program would be written. Since my main focus is not powerlifting right now doing isolation movements prior to my compound movement aids in "pre-fatiguing" a particular muscle group that will be utilized in my compound movement. This has shown to be very challenging for me - especially prior to bench press - but also keeps the risk < reward for my current training.
Leg curls – 3x12, 10, 8, then do one more set of 8 with a drop set of 10 and 20: 55-65-75—>
50(14 good 6 slop)
Squats (SSB/) with chain – thinking to use about 3-5 chain each side… work up to a heavy set of 5: 355+8 chains
Dead stop Leg press – 3x8, set the safety pins at the bottom. Pause on the pins then drive up.
Stretch quads here for 30 seconds each leg
Leg extension – 4x8, hold each for 2 seconds. 100
Cable Pull through – 4x12: 120
Calf raises – 3x10-12: Skip