11/21/20

This morning was as solid workout... was a bit tight when I woke up this morning, but once I got warmed up I felt strong throughout and was able to push the loading. Looking forward to resting tomorrow and to another week of training. 

A. 
Back Squat
4 sets x 3 reps (355# 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.

-4x3 at 365# (10# over last week) 
 
B.
Conventional Deadlift 
2 sets x 1 rep (470# last week)
Up to daily max for two heavy singles.

-465#, 480# 
 
C.
Sumo Deadlift
2 sets x 1 rep (370# last week)
Up to daily max for two heavy singles.

-365#, 380# 
 
D.
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.

-Complete, did 2x10 partner hamstring curls 
 
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.

-85# for 2 x12
 
F.
Hammer Curls
2 sets x 6-12 reps
Aim to reach failure within the given rep range.

-2 x50# DB for 2 x 10
 

G.

4 Rounds:

14 Sit Ups with PVC pipe Behind head

14 Sit ups (no PVC)

14 Leg Lifts Over Dumbbell Standing tall

(over and back = 1 Rep)

*rest as needed between rounds

-Complete

F.

3 Rounds:

25 KB or DB side bends Per Side - AHAP

+ 10 Sec Standing Single Arm KB Hold on each Side After the Final Rep

10 Alt Bird Dogs
1 Min Front Tall Plank with Weight on Back -- add a
Plate to your back. AHAP!
*rest as needed between rounds

-Complete ... used a 25# for :60 plank