11/29/23

This morning was a bit of a rough workout ... legs are super sore from Monday and had to keep things a bit lighter than I planned today ... overall a good lower body workout. 

 A.

Box Squat (20")

3 sets x 5 reps @ 75% (300#)

75% of your one rep max back squat.

-Complete ... these were supposed to be back squats, but I was too sore for that. 

 

B.

Bench Press

3 sets x 2 reps @ 90% (250#) 

90% of your one rep max bench press.

-Complete ... felt good. 

 

C.

Back Squat

2-3 sets x 10 reps

Lighter working sets. Lower the weight to a number that will have you reaching near failure at 10 reps.

-2x10 with 185# across ... definitely not near failure, but just got in good reps and tried to not hurt myself ... I have extreme DOMS in my inner thighs. 

 

D.

Deadlift

2 sets x 10-15 reps

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

-2x10 with 325# ... definitely more there, but kept these sets reasonable as I haven't been deadlifting much. 

E.

DB Weighted Lunges

3 sets x 6-10 reps

-3x10 with 2x53 KB in farmer's carry 

 

F.

Goblet Squats 

2 sets x 10-15 reps

parallel feet and raised heels. You can choose the amount of reps as long as it is within the suggested range.

-75# DB with hells on a 45# bumper 

 

G.

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 purple band 

 

H.

Good Morning 

2 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-2x10 with 135# 

I. 

Calf Raises

2 sets x 15 reps

-Complete, 135# across