2/16/22

Today was a super solid workout. Felt good throughout and tried to push the lifts outside my comfort zone. This workout left me smoked.

A.

Back Squat

3 sets x 5 reps @ 75% (340#)

75% of your one rep max back squat.

-Complete

B.

Bench Press

3 sets x 2 reps @ 90% (260#)

90% of your one rep max bench press.

-Complete ... chest was sore from Monday... but got all these reps

C.

Front Squat

2-3 sets x 8-12 reps

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

-225# x 12, 275# x 8

D.

RDL's

2 sets x 10-15 reps

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

-225# x 2 sets of 15

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.

-50# DB across for 10/leg

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.

-135# x 10, 155# x 10 on a 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.

-2x10 with 1 green band + 1 black band

H.

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

I.

Barbell Calf Raises

2 Sets x 20 Reps

-135# across