Week 1 Monday
Monday 20 Dec 2021, 13:06
Good Morning (Barbell)
Set 1: 275 lbs × 6
Set 2: 275 lbs × 6
Set 3: 275 lbs × 6
Note: Maybe RIR 4-5
Back Extension
Set 1: (+25 lbs) × 15
Set 2: (+25 lbs) × 15
Set 3: (+25 lbs) × 13
Note: Very very easy. RiR 5+
Maybe stick to controlled eccentric and paused at the bottom to keep loads manageable for holding.
Leg Press
Set 1: 315 lbs × 12
Set 2: 315 lbs × 12
Set 3: 315 lbs × 12
Lateral Raise (Dumbbell)
Set 1: 15 lbs × 15
Set 2: 15 lbs × 15
Set 3: 15 lbs × 15
Set 4: 15 lbs × 15
Set 5: 15 lbs × 15
Hanging Leg Raise
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps
Standing Calf Raise (Machine)
Set 1: 315 lbs × 10
Set 2: 315 lbs × 10
Set 3: 315 lbs × 10
Set 4: 315 lbs × 10
Set 5: 315 lbs × 10
Workout notes: Going light to recover from the BJJ competition on Saturday. Plan to go heavy next week.
with Strong
https://strong.app.link/y6Aa4eZw9lb
Monday 20 Dec 2021, 13:06
Good Morning (Barbell)
Set 1: 275 lbs × 6
Set 2: 275 lbs × 6
Set 3: 275 lbs × 6
Note: Maybe RIR 4-5
Back Extension
Set 1: (+25 lbs) × 15
Set 2: (+25 lbs) × 15
Set 3: (+25 lbs) × 13
Note: Very very easy. RiR 5+
Maybe stick to controlled eccentric and paused at the bottom to keep loads manageable for holding.
Leg Press
Set 1: 315 lbs × 12
Set 2: 315 lbs × 12
Set 3: 315 lbs × 12
Lateral Raise (Dumbbell)
Set 1: 15 lbs × 15
Set 2: 15 lbs × 15
Set 3: 15 lbs × 15
Set 4: 15 lbs × 15
Set 5: 15 lbs × 15
Hanging Leg Raise
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps
Standing Calf Raise (Machine)
Set 1: 315 lbs × 10
Set 2: 315 lbs × 10
Set 3: 315 lbs × 10
Set 4: 315 lbs × 10
Set 5: 315 lbs × 10
Workout notes: Going light to recover from the BJJ competition on Saturday. Plan to go heavy next week.
with Strong
https://strong.app.link/y6Aa4eZw9lb
