Today was overall a good workout... we did yesterday's workout at about 5 pm and then we were in the gym by about 6:30 am the next day doing this ... similar movements (bench and squats) between these two workouts and there was supposed to be a rest day between them... but our schedules didn't allow that... got everything in, but it definitely was a bit of a slog.
A.
Back Squat
3 sets x 5 reps (used 305# 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).
Back Squat
3 sets x 5 reps (used 305# 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).
-3x5 at 315# (10# over last week)
B.
Bench Press
3 sets x 2 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).
Bench Press
3 sets x 2 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).
-3x2 at 250# ... needed a small spot through the middle on the second reps of sets 2 and 3 ... definitely felt all of last night's pressing here.
RDL's
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.
-205# for 2 x 15
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.
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.
-BB Front Rack Lunges ... 155# for 3 x 6 reps/leg
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.
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.
-2 x 12 at 155# on 1 35# bumper plate
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.
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.
-Lying banded, 1 purple band for 2 x 10
G.
Glute Ham Raises
2 sets x 12-15 reps
Come as close to failure as possible with out actually failing, within the given rep range. Add weight if necessary.
Glute Ham Raises
2 sets x 12-15 reps
Come as close to failure as possible with out actually failing, within the given rep range. Add weight if necessary.
-Partner GHR on floor, 2 x 12
H.
Part A:
2:30 Min on/1 min rest for 4 Rounds:
12 V-Ups
12 Tuck Ups
12 Sit Ups
In remaining time of the 2:30 Min:
Max Effort Hollow Body Hold
*Rest 1 min between rounds
-Complete... brutal.
I.
4 Rounds
6 Turkish Sit Up per side with KB or DB
Rest as needed between rounds
-4 x 6/side with 35# KB
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