12/13/23

Today was a solid workout ... it was nice to get up early and knock this out before the day started. 

A.

Back Squat

3 sets x 5 reps (315# 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.

-325# across (10# over last week) ... squatting is starting to feel much better. 

 

B.

Bench Press

3 sets x 2 reps (260# 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).

-260# across (same as last week) ... didn't feel great benching on Monday and didn't have a spotter, so I didn't increase the loading ... got all these fairly easily with no misses. 

 

C.

Back Squat

2 sets x 10 reps

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

-275#, 285# ... felt very strong here. 

 

D.

Deadlift

2 sets x 10-15 reps (325# two weeks ago) 

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

-365# for 2x10 ... feeling stronger off the floor, which is nice. 

 

E.

Weighted Lunges

3 sets x 6-10 reps

Can be with dumbbells, kettlebells or a barbell on your front or back rack. 6-10 steps each leg.

-3x20 steps (alternating), KB goblet reverse lunges (53#) 

 

F.

Goblet Squats 

2 sets x 10-15 reps

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

-72# KB, 2x10 to 35# 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.

-Complete, 1 purple band 

 

H.

 Good Morning 

2 sets x 10-15 reps

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

Calf Raises 

2 sets x 12-15 reps

-2x10 on GM, 2x15 on calf raises with 135#