1/02/21

Today was a really good session, felt strong through, but really blew my wad on parts A and B ... didn't have much left after pushing the numbers on those lifts. Last training session before tapering down to 1 RMs next weekend. 

 A.
Back Squat
4 sets x 3 reps (used 380# 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.

-390# for 3x3 (10# over last week) ... added another 10# for 400# for the last triple because I was feeling so good and today is the last training day of this cycle. Good stuff, moved these loads easily. 
 
B.
Conventional Deadlift (up to 500# last week) 
2 sets x 1 rep
Up to daily max for two heavy singles.

-505#, 520# ... this is the most I've pulled in a long time, lifetime PR is 525# ... excited to pull 530#+ soon. 
 
C.
Sumo Deadlift (up to 415# last week) 
2 sets x 1 rep
Up to daily max for two heavy singles.

-335#, 385# ... did this beltless/lighter than last week ... 
 
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.

-110# for 2x8

 
F.
Hammer Curls
2 sets x 6-12 reps
Aim to reach failure within the given rep range.

-2x50# DB for 2x12

G. 
Every 2:00 for 6:00 (3 sets) of: 
'Durante Core' (10 hollow rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold) 

-Complete

H.
2 Sets:
Plank x :70
Rest as needed

-Complete