12/9/20

Overall had a good workout today... chest/upper body was very sore yesterday... but my legs felt very strong today. 

A.
Back Squat
3 sets x 5 reps @ 75% (315#) 
75% of your one rep max back squat.

-Complete, got all these easily, felt like I could do for sets of 10+
 
B.
Bench Press
3 sets x 2 reps @ 90% (245#) 
90% of your one rep max bench press.

-Complete
 
C.
Front Squat
2-3 sets x 8-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-225# x 12, 250# x 12 
 
D.
RDL's
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-275# for 2 x 10
 
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.

-KB Front Rack, 2 x 35# KB for 3 sets x 10/leg (20 total steps)
 
F.
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.

-205# for 2x10 to a 35# bumper plate
 
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.

-1 purple band + 1 black bad for 2 x 10
 
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.

-2x12 

I. 

Calf Raises 

3 x 12-15 reps 

Come as close to failure as possible with out actually failing, within the given rep range.

-3x15 with 185#