Today was the worst workout I've had in a while ... have had an extreme amount of life stress the last few days ... didn't really eat much yesterday and I only slept about 5 1/2 hours last night... got in the gym any way and tried to get in what I could... I felt like ass and generally had a shitty time.
A.
Back Squat
3 sets x 5 reps (used 325# last week)
Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).
Back Squat
3 sets x 5 reps (used 325# last week)
Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).
-335# for 3 x 5 ... 10# over last
B.
Bench Press
3 sets x 2 reps (used 250# last week)
Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).
Bench Press
3 sets x 2 reps (used 250# last week)
Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).
-255# ... didn't get one rep on this, the bumper plates kept hitting the rack on these reps as the rack/bench/barbell were off-set. This was a waste of time and extremely frustrating as this is the only lift I need to improve at.
C.
Front Squat
2-3 sets x 8-12 reps
You can choose the amount of reps as long as it is within the suggested range.
C.
Front Squat
2-3 sets x 8-12 reps
You can choose the amount of reps as long as it is within the suggested range.
-185# x 12, 215# x 12
D.
RDL's
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.
-225# for 2x12
E.
Weighted Lunges
3 sets x 6-10 reps
Can be with dumbbells, kettlebells or a barbell on your front or back rack. 6-10 steps each leg.
E.
Weighted Lunges
3 sets x 6-10 reps
Can be with dumbbells, kettlebells or a barbell on your front or back rack. 6-10 steps each leg.
-Switched this variation of lunges and did KB Farmer's Carry Lunges ... 3x10/leg with 2 x 53# KB
F.
Leg Press or Narrow Stance Back Squat
2 sets x 10-15 reps
Narrow stance back squats with parallel feet and raised heels. You can choose the amount of reps as long as it is within the suggested range
F.
Leg Press or Narrow Stance Back Squat
2 sets x 10-15 reps
Narrow stance back squats with parallel feet and raised heels. You can choose the amount of reps as long as it is within the suggested range
-185# for 2x10 to a 35# bumper
G.
Lying, Seated or Partner Hamstring Curls
2 sets x 6-10 reps
Come as close to failure as possible with out actually failing, within the given rep range.
G.
Lying, Seated or Partner Hamstring Curls
2 sets x 6-10 reps
Come as close to failure as possible with out actually failing, within the given rep range.
-2x10 with 1 purple band and 1 black band
H.
Glute Ham Raises
2 sets x 12-15 reps
Come as close to failure as possible with out actually failing, within the given rep range. Add weight if necessary.
Glute Ham Raises
2 sets x 12-15 reps
Come as close to failure as possible with out actually failing, within the given rep range. Add weight if necessary.
-2x12 partner GHR on the foot
I.
Calf Raises
3 x 15-20 Reps
-3x15 with 145#
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