12/16/20

Overall had a very good training session today... this was the strongest I have felt in the gym since starting this cycle. Great stuff, looking forward to training tomorrow. 

A. 
Back Squat
3 sets x 5 reps (used 315# 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.

-Across at 325# (10# over last week) ... very easy, felt like I could this for sets of 10+
 
B.
Bench Press
3 sets x 2 reps (used 245# 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).

-Across at 250# (5# over last week) ... best 250# has felt
 
C.
Back Squat
2-3 sets x 10 reps
Lighter working sets. Lower the weight to a number that will have you reaching near failure at 10 reps.

-2x10 with 275# 
 
D.
Sumo Deadlift
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x15 with 275# 
 
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.

-3x12 (6/leg) with double KB front-rack reverse lunges 
 
F.
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
 
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 green band 

H.

Calf Raises 

3 x 12-15 reps 

Come as close to failure as possible with out actually failing, within the given rep range.

-Across at 195# for 3x15