12/10/23

  Today was a decent workout, albeit a bit stressful this weekend ... solo parenting is always tough, but I am grateful to have at least gotten this in. 

A.

Back Squat

4 sets x 3 reps (345# 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).

-Complete, 355# across 

 

B.

Conventional Deadlift

2 sets x 1 rep (up to 480# last week) 

Up to daily max for two heavy singles.

-465#, 485# (5# over last week) 

 

C.

Sumo Deadlift

2 sets x 1 rep (365# last week)

Up to daily max for two heavy singles.

-325#, 375# (10# over last week ... still keeping these light) 

 

D.

Banded Hamstring Curls

3 sets x 6-10 reps

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

Seated Calf Raises 

3 sets x 10-15 reps 

-Complete, 1 purple band, 2x50# DB 

 

E.

Barbell Curls

3 sets x 6-12 reps

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

Supine Toes-to-Bar (3 second eccentric)

3 sets  x 10-12 reps 

-3x12 with 75#, 3x10 on TTB

 

F.

Hammer Curls

3 sets x 6-12 reps

Aim to reach failure within the given rep range.

Side Plank 

3 sets x :30/side 

-2x50# DB