Today was a tough workout, only because we spent four hours in the car today... left me a bit stiff. Got as much intensity out to this as I could ... I am glad with how this went given how I didn't feel my best.
A.
Back Squat
4 sets x 3 reps (used 370# 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
4 sets x 3 reps (used 370# 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.
-380# (10# over last week) for 4x3
B.
Conventional Deadlift
2 sets x 1 rep (up to 515# last week)
Up to daily max for two heavy singles.
B.
Conventional Deadlift
2 sets x 1 rep (up to 515# last week)
Up to daily max for two heavy singles.
-500# for two singles ... didn't push the loading here... 500# felt heavy today
C.
Sumo Deadlift
2 sets x 1 rep (up to 405# last week)
Up to daily max for two heavy singles.
C.
Sumo Deadlift
2 sets x 1 rep (up to 405# last week)
Up to daily max for two heavy singles.
-385#, 415#
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.
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, seated 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.
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.
-110# for 2x8
F.
Hammer Curls
2 sets x 6-12 reps
Aim to reach failure within the given rep range.
-2x50# DB for 2x10
G.
G.
Every 2:30 for 7:30 (3 sets) of:
'Durante Core' (10 hollow rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold)
-Complete
H.
2 Sets of:
Plank x :60
Rest 2:00
-Complete
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