Today was a solid workout. I felt 100% better today than I did during this workout last week... pushed the loading on some of the movements and had a good time. Looking forward to training tomorrow.
A.
Back Squat
3 sets x 4 reps (used 335# 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.
Back Squat
3 sets x 4 reps (used 335# 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.
-345# for 3x4 (10# over last week) ... got all these reps very easily
B.
Bench Press
3 sets x 5 reps
Choose a weight that is challenging for 3x5.
B.
Bench Press
3 sets x 5 reps
Choose a weight that is challenging for 3x5.
-225# across ... same weight as last week, but these went up much easier ... felt strong
C.
Strict Press
3 sets x 5 reps
Choose a weight that is challenging for 3x5.
C.
Strict Press
3 sets x 5 reps
Choose a weight that is challenging for 3x5.
-150# across
D.
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.
D.
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
E.
Good Mornings
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.
E.
Good Mornings
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.
-185# for 2x10
F.
Barbell Hip Extensions
2 sets x 6-10 reps
Aim to reach failure within the given rep range.
F.
Barbell Hip Extensions
2 sets x 6-10 reps
Aim to reach failure within the given rep range.
-315# for 2x10
G.
Single Leg RDLs
2 sets x 10-15 reps
G.
Single Leg RDLs
2 sets x 10-15 reps
-50# DB ... went cross body for 2x10/leg
H.
ROMWOD
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