1/27/21

Today was a solid workout... lots of heavy weights and high intensity. Enjoyed myself, felt much better than last week, pushed the loading well over last week. 

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.

-345# for 3x5 (10# over last week)
 
B.
Bench Press
3 sets x 2 reps (used 245# 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# for 3x2 (10# over last week)
 
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.

-275# for 2x8
 
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.

-305# for 10, 315# for 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.

-165# for 3x6/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.

-195# for 2x10
 
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 green band, 2x10
 
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 
3x20 reps 
Come as close to failure as possible with out actually failing, within the given rep range.

-195# for 3x20