03/04/22

Today was a good workout, benching didn't feel great again, but got everything in and tried to push the accessory lifts. 

A.

Back Squat

3 sets x 4 reps (used 375 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).

-385# across, 10# over last week 

B.

Bench Press

3 sets x 5 reps (250 last week) 

Choose a weight that is challenging for 3x5.

-250# across ... went 5,5,4 ... didn't feel as strong here as last week 

C.

Strict Press

3 sets x 5 reps (150 last week)

Choose a weight that is challenging for 3x5.

-155# across (5# over last week)

D.

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

E.

Good Mornings (195 last week)

2 sets x 10-15 reps

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

-2x10 with 205#

F.

Barbell Hip Extensions

2 sets x 6-10 reps

Aim to reach failure within the given rep range.

-2x10 with 315# 

G.

Single Leg RDLs

2 sets x 10-15 reps

-2x10 with 75# DB (cross-body)