11/16/20

Today was a solid workout... I was generally tired and fatigued when I got up this morning... all these days of training in a row have definitely caught up to me... once I got warmed up and starting moving through this I felt decent though. Really happy to have a rest day tomorrow. 

A.
Back Squat
3 sets x 6 reps (used 290# 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.

-3x6 at 300# (10# over last week) 
 
B.
Bench Press
3 sets x 3 reps (used 235# 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).

-3x3 at 240# (5# over last week) 
 
C.
Decline Bench Press
1-2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range

-2x12 at 185# 
 
D.
Flat Dumbbell Chest Flyes
2 sets x 10-15 reps
Come as close to failure as possible with out actually failing, within the given rep range.

-2x15 with 2 x 25# DB
 
E.
Weighted Dips
2 sets x 8-12 reps
If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 8 reps. If 8 reps is too easy, do up to 12 reps or add more weight.

-2x12 with 10# weight

F.
Skull Crushers
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x12 with 85# using an EZ bar 
 
G.
Tricep Extensions
2 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.

-2x15 with 50#, narrow grip cable push-downs