11/28/20

Today was a very good session. I was a bit sore in my legs when waking up, but after warming up I felt very strong and confident. I was able to push the loading today and everything felt easy. 

A.
Back Squat 
4 sets x 3 reps (used 365# 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 across at 375# (10# over last week)
 
B.
Conventional Deadlift 
2 sets x 1 rep (up to 480# last seek)
Up to daily max for two heavy singles.

-455#, 485# ... went up very easily, much more there, saved it for the max out went weekend
 
C.
Sumo Deadlift
2 sets x 1 rep (up to 380# last week)
Up to daily max for two heavy singles.

-365#, 400# 
 
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.

-2x10 with 1 green 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.

-95# for 12,10
 
F.
Hammer Curls
2 sets x 6-12 reps
Aim to reach failure within the given rep range.

-2 x 50# DB for 2 x12 
 
G.

4 Sets:
15 Sec L-Sit Hold (or Knee raise Hold
hanging from the Rig)
into
15 Anchored PVC Sit Ups
Rest 1 Min Between Rounds

-Complete

H. 
2 Rounds:
10 Steps Bear Crawl Forwards in
Quadruped
10 Steps Bear Crawl Backwards in
Quadruped
:20 Sec Quadruped Hold in Place
20 Plate Russian Twists
Focus: KEEP MIDLINE ENGAGED AND
BACK FLAT DURING BEAR CRAWL AND
QUADRUPED HOLD!
**rest as needed between Rounds

-Complete, used a 25# plate for the twists