12/20/23

Today was a decent workout... still a bit sore in my chest/shoulders from Monday... but tried to push the bench press as best I could ... mentally tough to fail a rep, but otherwise everything else was pretty solid throughout the workout. 

A.

Back Squat

3 sets x 5 reps (325 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).

-335# (10# over last week) across ... felt very easy 

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).

-265# across (5# over last week) ... failed the 6th rep! Super lame, but the first two sets felt very good. 

 

C.

Front Squat

3 sets x 8-12 reps

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

-3x10 at 225# 

D.

RDL's

2 sets x 10-15 reps

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

-2x10 at 225# 

 

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.

-3x10/leg at 2x35# KB (front rack) 

 

F.

Narrow Stance Goblet Squat

2 sets x 10-15 reps

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

-2x10 with 70#, 1 35# plate 

 

G.

Banded 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, 1 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. Add weight if necessary.

Barbell Calf Raises 

2 sets x 15 reps 

-Across at 135# on both movements, barefoot