12/21/25

I felt much better today than yesterday, which was nice and a trend in the right direction. 

A.

Back Squat

4 sets x 3 reps (380# 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).

-390# across 

 

B.

Conventional Deadlift

2 sets x 1 rep (up to 510# last week) 

Up to daily max for two heavy singles.

-500# and 520# 

 

C.

Barbell Hip Extensions

2 sets x 6-10 reps

Aim to reach failure within the given rep range.

-335# for 2x10

E.

Banded Hamstring Curls

2-3 sets x 6-10 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-3x10 with 1 green band 

 

F.

Barbell Curls

2-3 sets x 6-12 reps

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

-85# for 3x10

 

G.

Hammer Curls

2-3 sets x 6-12 reps

Aim to reach failure within the given rep range.

-2x25# for 3x10

 

H.

1 set:

KB Side Bends x 30 reps/side w/ 72# KB

-Complete