12/22/23

Today was a solid session ... woke up early and got this done. 

A.

Back Squat

3 sets x 4 reps (345 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.

-Complete, across at 355# (10# over last week)

 

B.

Bench Press

3 sets x 5 reps (235 last week) 

Choose a weight that is challenging for 3x5.

-Complete, across at 240# (5# over last week)

 

C.

Banded Pull-Throughs 

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.

Good Mornings

2 sets x 10-15 reps

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

-Complete, 1 green band, 135# 

 

D.

Barbell Hip Extensions

2 sets x 6-10 reps

Aim to reach failure within the given rep range.

-2x10 with 345# 

 

E.

Single Leg RDLs

2 sets x 10 reps

Seated Calf Raises

2 sets x 15 reps 

V-ups 

2 sets x 20-25 reps

-50# DBs across, 2x25 on the v-ups, barefoot