2/21/22

Today was a super solid workout. Felt strong throughout and got a solid pump. Felt good on the tabata conditioning piece at the end too.

A. 

Back Squat

3 sets x 6 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.

-Complete, across at 325# (10# over last week) ... felt very easy

B.

Bench Press

3 sets x 3 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).

-Complete, across at 255# (10# over last week)

C.

Bench Press

1-2 sets x 6-12 reps (225 x 10 last week)

Lower the weight to a number that will have you reaching failure within the given rep range.

-Both Sets at 235# ... went 8, 6 with small spots on the 8th and 6th rep of each set ... tough.

D.

Incline Dumbbell Chest Flyes or Cable Crossovers

2 sets x 10-15 reps

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

-2x25# for 2x10

E.

Weighted Dips

2 sets x 8-12 reps (53 x 8s last week)

If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 8 reps. If 8 reps is too easy, do up to 12 reps or add more weight.

-53# for 10, 7 (fail)

F.

Skull Crushers

2 sets x 6-12 reps

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

-2x35# DB For 2x12

G.

Tricep Extensions

2 sets x 10-15 reps

Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-2x15 with 70# (narrow grip cable push-downs)

H.

Tabata: (20 seconds on/10 seconds off x 8 rounds) each of the following movements: 

• Sit-ups 

• Superman Hold 

• Kettlebell Swing (53/35#)

• Hanging L-Sit Hold 

• Bridge Hold

Athlete’s select the appropriate reps for the above movements. Goal is to be challenging but possible.

-Complete ... don't remember the exact reps, but this was a fun finisher