2/2/22

Today was a solid lower body workout ... felt strong on everything.

A.

Back Squat

3 sets x 5 reps (335# 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 (15# over last week) ... felt easy

B.

Bench Press

3 sets x 2 reps (265# 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).

-265# across ... same weight as last week, but didn't need any spots this week

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.

-205# x 10, 225# x 10 ... haven't done a front squat in a while, but these felt good

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 10, 255# x 10

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.

-2x12 steps/leg with 2x72# KB in farmer's carry

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 175# on a 35# bumper

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