12/19/20

Today was a great workout... felt strong on the squats and deadlifts... but parts A and B really took it out of me... it was all downhill from there. Overall a great training session ... looking forward to resting tomorrow and hitting it hard next week. 

A. 
Back Squat (used 360# last week) 
4 sets x 3 reps
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).

-370# across for 4x3 (10# over last week) ... these felt very solid, all went up very easily 
 
B.
Conventional Deadlift (up to 500# last week) 
2 sets x 1 rep
Up to daily max for two heavy singles.

-490#, 515# ... these felt decent, 515# felt a bit heavy, but was right near all I had in the tank 
 
C.
Sumo Deadlift
2 sets x 1 rep
Up to daily max for two heavy singles.

-365#, 405# ... didn't push the loading here, was completely smoked from 515# in part B. 
 
D.
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.

-Seated with a band, 2x10 with 1 purple band 
 
E.
Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-105# for 2x8
 
F.
Hammer Curls
2 sets x 6-10 reps
Aim to reach failure within the given rep range.

-2x50# DB for 2x10

G.
3 Sets:
20 Sec L-Sit Hold
into
20 Anchored PVC Sit Ups
Rest 1 Min Between Rounds

-Complete

H. 
2 Rounds:
Max Effort Weighted Front Plank for time --
AHAP!
**Rest as needed

-35# for :50 for two sets