Today was a frustrating day in the gym ... super upsetting to miss the same deadlift attempt as last week. This is frustrating and lame. Tough day in the gym and not a fun time. Sometimes things just don't pan out the way you plan though. Looking forward to rest tomorrow and another week of training.
A.
Back Squat
4 sets x 3 reps (370# 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.
-380# across ... felt easy.
B.
Conventional Deadlift
2 sets x 1 rep (up to 505# last week)
Up to daily max for two heavy singles.
-475#, 505#, 520# (fail) ... these were same numbers as last week ... 505# felt easy and went up quickly, got stuck with 520# at my shins ... again.
C.
Sumo Deadlift
2 sets x 1 rep (up to 405# last week)
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, seated 1 green + 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.
-2x10 with 100#
F.
Hammer Curls
2 sets x 6-12 reps
Aim to reach failure within the given rep range.
-2x10 with 2x50# DB ... after the second set added in a drop set ... went 25s/15s/10s for sets of 10 ... big pump finisher
G.
5 rounds, every 2:30 minutes:
• 30-50 bicycle crunches
• 20-30 tuck crunches
• :45 second superman hold
-Complete ... this was the toughest ab workout I've done in a long time ... went with 50/30/:45 for the first two sets ... starting on the third set reduced the reps down to 40/20/:45 ... this was really tough on my core... burned quite a bit.
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