2/22/20

This morning was a solid workout, found a gym while traveling that had lifting platforms and all the other equipment I needed, which was nice. 

A.
Back Squat
3 sets x 4 reps (340# = 10# over last week's 330#) 
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 340# ... no belt 

B.
Power Clean 
3 sets x 3 reps @ 80%  - 80% of one rep max power clean (250#)
Bar set up for knee height.

-Complete, across at 250#

C.
Jerk1 set x 3 reps
Work up to a 3 rep max. From the blocks or rack.

-Out of a rack, went 135#, 185#, 225#, 245# ... got all these reps fairly easily, but was using a powerlifting bar with no spin, not ideal. Looking forward to jerking 300#+ again soon 

D.
Dumbbell Side Raises
3 sets x 10-15 reps
Aim to reach failure within the given rep range.
Narrow Stance Goblet Squat 
3 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.

-Complete, across at 2 x 15# for the raises, 70# for the squats on a 25# bumper plate 

E.
Glute Ham Raises
3 sets x 12-15 reps
Come as close to failure as possible with out actually failing. Add weight if necessary.
Landmine Oblique Twists
3 sets x 10 reps - 10 reps per side.

-Only got 8 GHR each set ... oblique twists across with 95# 

F.
Cable Curls
3 sets x 6-12 reps
If 6 reps is too easy, do up to 12 reps.
Cable Chest Flyes 
3 sets x  8-15 reps

-Complete ... don't remember the weights or reps 

G.
Tricep Extensions
3 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.
Wide-Grip Cable Rows
 3 sets x 8-15 reps 

-Complete ... don't remember the weights or reps