12/14/20

Had a solid workout today, felt strong on all the movements today. 

A. 

Back Squat
3 sets x 6 reps (used 295# last week) 
Add either 0, 5 or 10 pounds to what you did last time for this set/rep scheme depending on how if felt in the previous week and how you feel today.

-305# across (10# over last week) 
 
B.
Bench Press 
3 sets x 3 reps (used 235# 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).

-240# across (5# over last week) 
 
C.
Bench Press
1-2 sets x 6-12 reps
Lower the weight to a number that will have you reaching failure within the given rep range.

-215# for 7, 6 
 
D.
Incline Dumbbell Chest Flyes or Cable Crossovers
2 sets x 10-15 reps
Come as close to failure as possible with out actually failing, within the given rep range.

-2x25# for 2 x 15 
 
E.
Weighted Dips
2 sets x 8-12 reps
If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 8 reps. If 8 reps is too easy, do up to 12 reps or add more weight.

-26# for 10, 9 
 
F.
Skull Crushers
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-85# with an EZ Bar across for 2x12 
 
G.
Tricep Extensions
2 sets x 10-15 reps
Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-2x25# DB across for 2x15 ... went with bent over DB extensions today 

H.

3 Rounds:

:40 Sec Straight Leg/Knee Raises from pull Up Bar

:20 Sec rest

:40 Sec Superman Hold

:20 sec Rest

:40 Sec Mountain Climber (opposite knee to elbow)

:20 Sec Rest

:40 Sec Ring Plank Hold 

Rest 1-2 min 

-Complete