Today was a bad workout. I generally felt tired and lethargic ... got in what I could, but the weights felt heavy from the get-go... got in everything, but really pulled back on the loading for most of the movements. Been working full-time for 12 days straight and really hoping some rest this weekend will make me feel better.
A.
Back Squat
3 sets x 4 reps @ 80% (360#)
80% of your one rep max back squat.
Back Squat
3 sets x 4 reps @ 80% (360#)
80% of your one rep max back squat.
-Complete
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.
-Complete ... 230# for 5,5,4 ... surprised to fail such a light weight... hit 225# for 10 last week and couldn't get 230# for 3x5 today, but I just felt weak today.
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.
-145# for 3x5
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.
-145# for 2x10
F.
Barbell Hip Extensions
2 sets x 6-10 reps
Aim to reach failure within the given rep ran
F.
Barbell Hip Extensions
2 sets x 6-10 reps
Aim to reach failure within the given rep ran
-300# for 2x10
G.
Single Leg RDLs
2 sets x 10-15 reps
G.
Single Leg RDLs
2 sets x 10-15 reps
-2x10/leg with a 53# KB
No comments:
Post a Comment