12/14/25

 Today was not a great workout... squats felt decent, deadlifts felt super heavy ... have had extreme work/life stress and was trying to get this in at home while being interrupted by my toddler. Very difficult to focus for find any intensity, but got in what I could. 

A.

Back Squat

4 sets x 3 reps @ 85% (380#)

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.

-505#, 510# ... felt extremely heavy and this was very disappointing given I recently pulled 500# for 5. 

 

C.

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.

-3x10, 1 green band

 

D.

Barbell Curls

3 sets x 6-12 reps

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

-3x10, 80#

E.

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.

-3x12 with 2x25# 

F.

1 set:

KB Side Bends x 25 reps/side w/ 72# KB

-Complete