1/19/22

Today was a solid workout ... overall felt good in the gym, got everything in ... looking forward to tomorrow's pumpy workout.

A.

Back Squat

3 sets x 5 reps (315# for 1 set 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).

-325# across ... got all these reps easily

B.

Bench Press

3 sets x 2 reps (250# 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).

-260# across (10# over last week)

C.

RDL's

2 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-225# x 10, 245# x 10

D.

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.

3x20 steps, alternating, 2x53# KB in front rack

E.

Leg Press or Narrow Stance Back Squat

2 sets x 10-15 reps

Narrow stance back squats with parallel feet and raised heels. You can choose the amount of reps as long as it is within the suggested range.

-Narrow stance ... 35# plate for 3x10 with 135#

F.

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, 3x12 with 1 green band

G.

Good Morning

2 sets x 12-15 reps

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

-2x12 with 135#