1/14/22

Today was an okay workout ... got everything in but the squats. Lame not to be able to push the loading on squats ... kept everything else relatively light as these are a lot of new movements. 

A.

Back Squat

3 sets x 4 reps @ 80% (340#)

80% of your one rep max back squat.

-D/N Complete ... went 3x4 with 185# and added in 3x12 Spanish Squats with green band ... knee feels WAY better than two days ago, but didn't want to re-aggravate it... looking forward to hopefully squatting pain free next week.

B.

Strict Press

3 sets x 5 reps

Choose a weight that is challenging for 3x5.

-145#, 155#, 160#

C.

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

D.

Good Mornings

2 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x15 with 95#

E.

Barbell Hip Extensions

2 sets x 6-10 reps

Aim to reach failure within the given rep range.

-2x10 with 275#

F.

Single Leg RDLs

2 sets x 10-15 reps

10-15 on each side.

-2x10 with 95# BB

Cooldown

-10 Minutes of lower-body stretching