03/02/22

Today was a good leg workout... but benching felt like complete shit ... in retrospect, I should have seen this coming given I PRed my flat and incline bench on Monday ... just didn't have any drive in my chest/triceps today... legs felt very solid today though.

A.

Back Squat

3 sets x 5 reps (350# 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.

-360# across (10# over last week)

B.

Bench Press

3 sets x 2 reps (270# last week - needed a spot on the 6th rep)

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).

-270# x 1 (failed 2nd rep), dropped down to 255# for 2x2 given I failed 270# ... felt terrible today

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# x8, 275# x8, 290# x8

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.

-275# x10, 300# x10

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.

-2x6/leg with 2x53# KB in farmer's carry

F.

Goblet Narrow Stance 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.

-75# DB for 2x10 on 1 35# bumper plate

G.

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

H. 

1. 3 sets:

• 25-40 second oblique hold (left)

• 25-40 second oblique hold (right)

• 15-25 reps superman rocks

If oblique holds feel too easy, take a weight in the top hand and keep the arm extended, pushing the weight to the sky.

2. 

3 sets:

• 6-10 strict toes-to-bar with a wide grip, touch hands with the feet)

• 20-30 Banded Goodmornings 

• 20-30 Ghd sit-ups or sit-ups

(rest no more than 1:00 minute between sets and no more than 3:00 minutes between parts)

-Complete