Today was a decent session... felt strong on all the lifts, which was nice ... had to combine yesterday's workout and today's (minus the deadlifts) ... cut out a few of the accessory movements, but got in all the big lifts, it was fun to feel strong and a great pump.
A.
Back Squat
4 sets x 3 reps (355 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.
then…
Back Squat
3 sets x 4 reps (335 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 ... 4x3 @ 365# (10# over last week) and 3x4 at 345# (10# over last week)
B.
Bench Press
3 sets x 5 reps (225 last week)
Choose a weight that is challenging for 3x5.
-Across at 235# (10# over last week) ... no misses, no spotter, felt strong.
C.
Strict Press
3 sets x 5 reps (150 last week)
Choose a weight that is challenging for 3x5.
-Across at 155# (5# over last week)
D.
Hamstring Curls
3 sets x 6-10 reps
Come as close to failure as possible with out actually failing, within the given rep range.
Seated Calf raises
3 sets x 10-15 reps
Barbell Curls
3 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.
-Purple band for curls, 2x50# for calf raises and 75# for the curls
E.
Hammer Curls
3 sets x 6-12 reps*
Aim to reach failure within the given rep range.
*add a drop set after the last set
-3x10 at 2x35# ... drop sets of 10 went 25#s and 15#s
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