03/09/22

Today was a good lower body workout... but benching, yet again, felt like shit. Had to back off on the weights on bench, but everything else was solid.

A. 

Back Squat

3 sets x 5 reps (360 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.

-375# across (15# over last week)

B.

Bench Press

3 sets x 2 reps (270 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).

-270# x1 (failed 2nd rep), 260# for 2x2

C.

Back Squat

2-3 sets x 10 reps (315+)

Lighter working sets. Lower the weight to a number that will have you reaching near failure at 10 reps.

-335# for 2x10

D.

Deadlift

2 sets x 10-15 reps (385+)

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

-405# for 2x10

E.

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.

-Complete, only with bodyweight ... was very smashed from the above work

F.

Narrow Stance DB Goblet 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.

-2x10 with 100# DB to a 35# bumper

G.

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.

-2x10 with 1 green band, lying