12/20/25

Felt like complete ass today... thankful that my stomach flu / whatever I was having yesterday is improving, but it took a huge toll on me. This is the worst workout I've had in a while... its rough to feel so shitty in the gym. 

A.

Back Squat

3 sets x 4 reps (360# 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).

-370# (10# over last week) 

 

B.

Bench Press

3 sets x 5 reps

Choose a weight that is challenging for 3x5.

-225# for 5,5,4 ... felt absolutely terrible 

 

C.

Strict Press

3 sets x 5 reps (155# last week)

Choose a weight that is challenging for 3x5.

-135# ... dropped down 20# less than last week given how awful the bench press was and that I missed a light rep at 225#

 

D.

Single Leg Glute Bridges 

2 sets x 12-15 reps/leg 

-Complete, BW

 

E.

Good Mornings

2 sets x 10-15 reps

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

-2x10 with 165# 

 

F.

Single Leg RDLs

2 sets x 10-15 reps

-53# for 2x10/leg