January 2015 Program: MONDAY

I needed a little break from straight powerlifting/building, so I decided to play around with volume a little. I'm basically doing a Wendler-type routine with modified volume and progression. I'm not going for maxes at the moment, so there's no pressure to hit a certain goal, only to push that notch/weight up as often as I can. I am lifting four days a week. 

Monday

Monday is my Squat day, with a side of hamstrings and abs. I like to bust out legs right out of the gate, when everyone else is lining up around the benches for "International Chest Day."  I've been playing with leg curls first, to pump up and prime my back end for squats. So far, so good.

Warm-up Bike (5 minutes)

Leg Curl 6x12

(switching between wide leg and narrow leg positions)

Squat 10, 8, 6, 6, 8, 10

Stiff-Legged Deadlift 10, 8, 6

SUPERSET:

Cable Crunches 3x20

Side Bends 3x15


After all that I come home, get some work done, take care of the kids and pop back out for BJJ class in the evening. Monday's class now features an extra 40 minutes of drills before regular class, so I'm going to try to make that because "drills build skills," yo.