11/18/20

This morning was a good workout... fairly long session, but got everything in and tried to push the loading. 

A.

Back Squat

3 sets x 5 reps (used 315# 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.

-3x5 at 325# (10# over last week)

 

B.

Bench Press

3 sets x 2 reps (used 250# 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# ... same weight as last week, but did not need any spots through these reps ... will increase a little next week. 

 

C.

Back Squat

2-3 sets x 10 reps (used 245# 2 weeks ago) 

Lighter working sets. Lower the weight to a number that will have you reaching near failure at 10 reps.

-2x10 at 265# 

 

D.

Sumo Deadlift

2 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x15 at 250# 

 

E.

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.

-Front Rack BB Lunges ... 3x6/leg with 165# 

 

F.

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.

-2x12 with 165# 

 

G.

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

 

H.

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.

-2x12

I. 

Calf Raises

2 Sets x 15-20 reps

Come as close to failure as possible with out actually failing, within the given rep range

-2x15 with 135#