03/06/22

Today was a solid session ... spent all day working / on my feet which left me a bit more tired than usual. Thankfully had time to get a lot of sleep and felt decent in the gym today. 

A.

Back Squat

4 sets x 3 reps (used 395 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.

-405# across ... felt very solid ... the best 400+ has felt in a very long time 

B.

Conventional Deadlift

2 sets x 1 rep (515 last week)

Up to daily max for two heavy singles.

-495#, 520# 

C.

Sumo Deadlift

2 sets x 1 rep (405 last week) 

Up to daily max for two heavy singles.

-410#, 410# 

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, lying with 1 green band 

E.

EZ Barbell Curls

2 sets x 6-12 reps

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

-2x12 with 75# 

F.

Hammer Curls

2 sets x 6-12 reps

Aim to reach failure within the given rep range.

-2x10 with 50# DB

G.

1. 5 rounds, no rest between rounds:

• 6 v-ups

• 7 second superman hold

 Rest 3 minutes 

2. 12 minute EMOM, (4 rounds) alternate between the three stations each minute:

• 6-12 weighted sit-ups (10-25lb of weight) 

• 20-35 second oblique plank (left)

• 20-35 second oblique plank (right)

-Complete