Today was overall a decent workout, squatting felt great.
A.
Back Squat
4 sets x 3 reps (385# 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).
-395# (10# over last week) ... this is the easiest 395# has felt in recent memory... much more there.
B.
Conventional Deadlift
2 sets x 1 rep (up to 510# last week)
Up to daily max for two heavy singles.
-505#, 515#
C.
Sumo Deadlift
2 sets x 1 rep (405# last week)
Up to daily max for two heavy singles.
-405#, 405#
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 with 1 green band + 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 85# (fat bar)
F.
Hammer Curls
3 sets x 6-10 reps
Aim to reach failure within the given rep range.
-Did one set with 2x50# ... then did two drops sets ... 50/35/25/15/10 ... 35/25/15/10 ... massive arm pump
G.
Complete the following “for time”:
• 25 V-ups
• 60 second plank hold
• 20 V-ups
• 60 second plank hold
• 15 V-ups
• 60 second plank hold
• 10 V-ups
• 60 second plank hold
Aim is to reach the allotted reps/time with as little rest/sets as possible whilst maintaining good posture and
technique.
-6:50 ... unbroken planks ... v-ups were way harder than expected
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