12/2/23

Today was a solid session... snuck this in during the early afternoon after parenting and doing homework most of the day... not ideal, but once I got rolling and focused on this I got a good workout out of it. Squatting is already feeling better. Deadlifting felt heavy, but I haven't been doing it much lately, looking forward to pulling 500+ soon. 

A.

Back Squat

4 sets x 3 reps @ 85% (345#) 

85% of your one rep max back squat.

 

-Complete

B.

Conventional Deadlift

2 sets x 1 rep

Up to daily max for two heavy singles.

-455#, 480# 

 

C.

Sumo Deadlift

2 sets x 1 rep

Up to daily max for two heavy singles.

-315#, 365# ... went very light here, I was spent from part B and I haven't sumo deadlifted in probably over a year. 

 

D.

Seated DB Calf Raises 

3 sets x 10-15 reps 

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.

-Complete, 2x50# and 1 purple Band

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 reps 

-Complete, 75# bar

F.

Dumbbell Hammer Curls

3 sets x 6-12 reps

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

Side Plank

3 Sets x :30/side 

-Complete, 2x35# DB