1/01/21

Had a very good workout today... was able to push the loading on every lift, fun stuff. Wrapping up this week tomorrow and then going into another deload/max attempts next weekend. 

A.
Back Squat
3 sets x 4 reps (used 355# 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).

-365# (10# over last week) for 3x4
 
B.
Bench Press
3 sets x 5 reps (used 230# last week) 
Choose a weight that is challenging for 3x5.

-235# (5# over last week) for 3x5 
 
C.
Strict Press
3 sets x 5 reps (used 155# last week) 
Choose a weight that is challenging for 3x5.

-160# (5# over last week) for 5,5,3 (got 3 reps on the last set, didn't even try the 4th rep because I barely got 3) 
 
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.

-200# for 2x10
 
F.
Barbell Hip Extensions
2 sets x 6-10 reps
Aim to reach failure within the given rep range.

-345# for 2x10
 
G.
Single Leg RDLs
2 sets x 10-15 reps

-75# DB, cross body single leg RDL for 2x10/leg