Today was a better training session overall ... similar to Monday, I didn't feel great on the bench... but overall squatting went well. Looking forward to the back/arm workout tomorrow.
A.
Back Squat
3 sets x 5 reps (used 335# 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 5 reps (used 335# 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.
-345# (10# over last week) for 3x5
B.
Bench Press
3 sets x 2 reps (used 255# 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).
Bench Press
3 sets x 2 reps (used 255# 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).
-255# (same as last week) ... needed small spots on the 2nd and 4th rep ... strangely got the last set without assistance ... didn't feel great, wanted to push the loading, but just didn't have it today.
C.
Back Squat
2-3 sets x 10 reps
Lighter working sets. Lower the weight to a number that will have you reaching near failure at 10 reps.
Back Squat
2-3 sets x 10 reps
Lighter working sets. Lower the weight to a number that will have you reaching near failure at 10 reps.
-290# x10, 300# x10 ... felt very strong here, solid reps.
D.
Sumo Deadlift
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range
D.
Sumo Deadlift
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range
-300# for 2 x10
E.
Weighted Lunges
3 sets x 6-10 reps
Can be with dumbbells, kettlebells or a barbell on your front or back rack. 6-10 steps each leg.
Weighted Lunges
3 sets x 6-10 reps
Can be with dumbbells, kettlebells or a barbell on your front or back rack. 6-10 steps each leg.
-2x53# KB for 2x8 reps/leg
F.
Leg Press or Narrow Stance Back Squat
2 sets x 10-15 reps
Narrow stance back squats with parallel feet and raised heels. You can choose the amount of reps as long as it is within the suggested range.
Leg Press or Narrow Stance Back Squat
2 sets x 10-15 reps
Narrow stance back squats with parallel feet and raised heels. You can choose the amount of reps as long as it is within the suggested range.
-185# to 1 35# plate, for 2x12
G.
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.
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 banded curls with 1 green band
H.
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.
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
I.
Calf Raises
3 sets x 12-15 reps
Come as close to failure as possible with out actually failing, within the given rep range.
-205# for 3x15
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