1/28/22

Today was a really solid session. This is always one of the toughest sessions of the week... but I felt solid on everything and tried to push the loading.

A. 

Back Squat

3 sets x 4 reps (340# 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).

-350# across ... felt easy

B.

Bench Press

3 sets x 5 reps (235# last week)

Choose a weight that is challenging for 3x5.

-235# across ... didn't push the loading as I was working out at home without a spotter, but 235# for sets of 5 felt comfortable

C.

Strict Press

3 sets x 5 reps (155# last week)

Choose a weight that is challenging for 3x5.

-160# across

D.

Reverse Hypers (on bench)

2 sets x 12-15 reps

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

-2x15 (bodyweight)

E.

Good Mornings

2 sets x 10-15 reps (155# last week)

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

-2x10 with 170#

F.

Barbell Hip Extensions

2 sets x 6-10 reps (325# last week)

Aim to reach failure within the given rep range.

-2x10 with 335#

G.

Single Leg RDLs

2 sets x 10-15 reps

-2x10 with 50# DB (cross-body)