2/5/22

Today was a really solid workout. Really happy to hit some heavier weights and pull the deadlift I missed two weeks in a row. Felt very strong and got a great pump. 

A.

Back Squat

4 sets x 3 reps (380 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.

-395# for two sets and 400# for two sets

B.

Conventional Deadlift

2 sets x 1 rep (up to 505 last week)

Up to daily max for two heavy singles.

-485#, 520#

C.

Sumo Deadlift

2 sets x 1 rep (up to 425 last week)

Up to daily max for two heavy singles.

-405#, 430#

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.

-Complete, 2x12 with 1 green 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.

-2x8 with 115#

F.

Hammer Curls

2 sets x 6-12 reps

Aim to reach failure within the given rep range.

-2x10 with 50#s ... did a drop set after the second set ... sets of 10 with 35s, 25s, 15s, 10s ... massive bicep pump

G.

The focus of this workout is to minimize the transition time between different exercises.

4 sets:

• 20-30 second hollow hold

• 10/10 single leg glute bridges

• 10 v-ups

• 30 second oblique plank (left)

• 30 second oblique plank (right)

rest 90 seconds between sets

-Complete