1/17/22

Today was a really solid workout ... the best I've had since starting this PL program and the best in recent memory. Felt strong on everything and had zero knee pain.

A.

Back Squat

3 sets x 6 reps (300# 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).

-310# for 3x6 ... no knee pain, full ROM and felt very easy

B.

Bench Press

3 sets x 3 reps (240# 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).

-3x3 at 250# (10# over last week) ... felt good here.

C.

Incline Bench Press

1-2 sets x 6-12 reps

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

-185# x 12, 185# x 10 ... this was really tough, really burned my chest

D.

Incline Dumbbell Chest Flyes or Cable Crossovers

2 sets x 10-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-2x10 with 2x15# DB

E.

Weighted Dips

2 sets x 8-12 reps

If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 8 reps. If 8 reps is too easy, do up to 12 reps or add more weight.

-2x12 with 20#

F.

Close Grip Bench Press

2 sets x 6-12 reps

Aim to reach failure within the given rep range.

-205# for 2x6 ... didn't have much left here after the above work

G.

Tricep Extensions

2 sets x 10-15 reps

Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-2x15 with 1 black band

H. 
1. Every 2 minutes, for 5 rounds:
• 20-30 bicycle crunches
• 30 stationary jumping lunges with dumbbells
*Athlete’s choice on weight for dumbbells

(rest no more than 2:00 minutes before commencing station 2)

2. For quality:
• 40-0 dumbbell windshield-wipers
Use a weight that will become challenging, aim to reach the allotted reps with as little rest/sets as possible whilst maintaining good posture and technique.

-Complete ... modified the jumping lunges... did 3 sets with 2x25# DB ... there was so much lactic burning in legs that I just didn't do the last two sets of lunges ... I have a leg day on Wednesday and I really don't want to have extreme DOMS going in to that ... the windshield wipers went 20/10/10 with 2x50# DB