Monday, March 7, 2022

A.Back Squat

20 reps at 40% 1RM x 1 set

10 reps x 70% 1RM x 2 sets

rest 3 min between sets

B1. Deficit Deadlift

13 reps x 4 sets

using 75% 1RM deadlift

rest:30 before b2

B2. Front Foot Elevated Lunges

13 side x 4 sets holding DB same side of the lunging leg

heavier than last time

rest 1:00 before b1

C. 4 sets for effort

18 belt squats on sorinex machine

15 Barbell shrugs

15 Alternating Reverse Lunge Steps

10 Seated rear del flyes