12/24/20

Had a solid workout today ... was a bit tight in my back/legs today, but once I got warm I felt very strong on everything despite cramming in the workouts on the front end of this week. Great stuff, fun day in the gym. Looking forward to a couple days off and wrapping up the week on Sunday. 

A.
Back Squat
3 sets x 4 reps (used 345# 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).

-355# (10# over last week) for 3x4 ... felt very strong. 
 
B.
Bench Press
3 sets x 5 reps (used 225# last week) 
Choose a weight that is challenging for 3x5.

-230# (5# over last week) for 3x5 ... felt strong here, best RPE 230# for 5 has felt. 

C.
Strict Press
3 sets x 5 reps (used 150# last week) 
Choose a weight that is challenging for 3x5.

-155# (# over last week) for 3x5 ... most I've ever done for this 3x5 progression, huge effort here, but got all the reps. 
 
D.
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

E.
Good Mornings
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-195# for 2x10

F.
Barbell Hip Extensions
2 sets x 6-10 reps
Aim to reach failure within the given rep range.

-325# for 2x10 

G.
Single Leg RDLs
2 sets x 10-15 reps

-50# DB, cross body RLD for 2x15/leg 

H.

ROMWOD

-Complete, felt amazing.