Today was surprisingly a good workout... had a hectic day at work and had to start super early ... got through everything and rushed home to get this workout in ... overall felt really despite working out in the afternoon ... happy to be able to get this workout in even with the crazy work day.
A.
Back Squat
3 sets x 5 reps (used 325# 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.
-Across at 335#, 10# over last week
B.
Bench Press
3 sets x 2 reps (used 260# 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).
-Across at 265#, 5# over last week ... needed a small spot on the 4th and 6th reps
C.
Back Squat
2-3 sets x 10 reps
Lighter working sets. Lower the weight to a number that will have you reaching near failure at 10 reps.
-290# x 10, 300# x 10
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.
-315# x 10 for 2 sets
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.
-3x6/leg with 50# DB (goblet) ... went light here due to time constraints
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.
-2x10 with 155#, narrow stance back squat on 35# plate
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.
-2x12 with 1 green band, seated
H.
Good Morning
2 sets x 10-15 reps
Come as close to failure as possible with out actually failing, within the given rep range. Add weight if necessary.
-2x10 with 155#
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