2/23/22

Today was a solid workout ... lots of life stress/distractions going on right now, but still got this in.

A. 

Back Squat

3 sets x 5 reps (used 340# 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.

-Complete, across at 350# (10# over last week) ... felt easy

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).

-Complete, across at 270# (10# over last week) ... missed the 6th rep, needed a spot

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.

-2 Sets ... 315# x 10

D.

Sumo or Conventional Deadlift

2 sets x 10-15 reps

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

-2 Sets ... conventional, 385# 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.

-3x10 reps/leg with 50# Goblet DB

F.

Reverse Hypers

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.

-2x15 with BW on bench

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, seated, 1 black band + 1 green band