3/13/22

Today was a better workout... rest day yesterday really helped. 

A.

Back Squat

4 sets x 3 reps (405 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.

-420# across (15# over last week) ... felt surprised by how strong I felt during these sets/reps 

B.

Conventional Deadlift

2 sets x 1 rep (520 last week)

Up to daily max for two heavy singles.

-500# for two singles ... backed off on the weight here a bit, but these reps felt solid

C.

Sumo Deadlift

2 sets x 1 rep (410 last week)

Up to daily max for two heavy singles.

-385#, 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, lying

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.

-2x12 with 95#

F.

Hammer Curls

2 sets x 6-12 reps

Aim to reach failure within the given rep range.

-2x10 with 2x50# DB + an extra drop set ... 10s with 35s/25s/15s/10s 

H.

On a running clock: 

Hold plank position for 60 seconds, then

@ 1 minute

Lift left arm & right leg off floor and hold for 20 seconds, then

@ 1 minute 20 seconds

Lift right arm & left leg off floor for 20 seconds, then

@ 1 minute 40 seconds

Return to normal plank position and hold for 20 seconds, then

@ 2 minutes 

Oblique plank hold onto right side and hold for 20 seconds,

@ 2 minutes 20 seconds

 Oblique plank hold onto left side and hold for 20 seconds,

@ 2 minutes 40 seconds 

 Return to plank position and hold until failure (got until 4:00 last time) 

-4:30 ... maybe some more there had I done this totally fresh, but :30 more at a less RPE was nice