11/15/20

Overall had a solid workout today... lots of heavy reps... have had many days on in a row given our mini-vacation last week... looking forward to getting in the session tomorrow and some much needed rest on Tuesday. 

A.

Back Squat
4 sets x 3 reps (used 345# last time) 
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 across at 355# (10# over last week) ... felt strong 
 
B.
Conventional Deadlift
2 sets x 1 rep
Up to daily max for two heavy singles. 

-435#, 470# 
 
C.
Sumo Deadlift
2 sets x 1 rep
Up to daily max for two heavy singles.

-335#, 370# ... felt slightly stronger here than last week... but still not great with this movement pattern and didn't push the loading much 
 
D.
Lying Banded 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 black band + 1 purple band 
 
E.
Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x10 with 65# 
 
F.
Hammer Curls
2 sets x 6-12 reps
Aim to reach failure within the given rep range.

-2x10 with 2 x 50# DB 

G.
4 Rounds:
12 Anchored Sit Ups with PVC pipe Behind head
12 Anchored Sit ups (no PVC)
12 Leg Lifts Over Dumbbell Standing tall
(over and back = 1 Rep)
*rest as needed between rounds

-Complete

H.
3 Rounds:
25 KB or DB side bends Per Side - AHAP
*rest as needed between rounds

-3x25 with 75# DB