1/30/21

Today was overall a good workout ... first deadlift miss of the program (12 weeks), but I felt good and got a bit greedy on wanting to PR randomly. 

A. 
Back Squat
4 sets x 3 reps (385# 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.

-3 sets with 400# ... did the final set with 405# ... felt very strong here, best heavy squatting has felt ... had a bit more in the tank. 
 
B.
Conventional Deadlift
2 sets x 1 rep
Up to daily max for two heavy singles.

-455#, 510#, 535# (failed twice) ... I usually hit 455# as my warm-up single and then go for reps over 500# ... 510# felt very good, so I tried for 535# ... couldn't get it more than an inch off the floor both times ... disappointing, but still happy to be consistently lifting over 500# each deadlift day. 
 
C.
Sumo Deadlift
2 sets x 1 rep
Up to daily max for two heavy singles.

-405#, 425# 
 
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 with 1 purple band + 1 black 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.

-EZ bar with 75# for 2x12
 
F.
Hammer Curls
2 sets x 6-12 reps
Aim to reach failure within the given rep range.

-2x50# DB fo 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 :75

Rest as needed

-Complete