Today was a very good workout... I felt very strong on the movements today. Pressing is generally feeling better than it ever has ... was able to move loads on accessory movements way more than I ever have... fun stuff. Squats felt strong, but my back was definitely sore/tight from the 515# deadlift on Saturday. Going to change our training schedule and do 4 days in a row in prep for our short trip over Christmas... hopefully training will still go well.
A.
Back Squat
3 sets x 6 reps (used 305# 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.
Back Squat
3 sets x 6 reps (used 305# 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.
-315# for 3x6 ... felt very easy
B.
Bench Press
3 sets x 3 reps (used 240# 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).
B.
Bench Press
3 sets x 3 reps (used 240# 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).
-245# across ... needed a spot only on the 9th rep.
C.
Incline 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.
C.
Incline 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.
-205# for 2x6
D.
Incline 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.
D.
Incline 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.
-2x25# DB for 2x15
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.
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.
-2x8 with 35# weight
F.
Close Grip Bench Press
2 sets x 6-12 reps
Aim to reach failure within the given rep range.
F.
Close Grip Bench Press
2 sets x 6-12 reps
Aim to reach failure within the given rep range.
-185# for 2x6
H.
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.
H.
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.
-Narrow Grip Cable Push-Downs for 2x15 with 70#
G.
3 Sets of:
KB Side Plank x :30/side
Rest as needed
8-12 Ring Body Saw
Rest as needed
-Complete ... went 26# KB for the planks, 8 reps on the body saws
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