Glutes, Legs & Arms - using SC reps/sets - WEEK 1

BB Glute Bridge / Hip abdct btwn sets
95x20 warm up
115x20 warm up
145x17- hard last 5 - focused full ROM
145x 15- hold on top
145 x 15 - hold on top

Note: A bit struggle with hip thrust since I was having occasional mild cramping. Definitely my period is really coming. Should i count today as Day 1? Not exactly bleeding yet, but just dark spots.

BB Deadlift
85lbs x 15- hammies burn last 3
90lbsx 12- hammies burn last 2
90lbs x 12

Note: I recorded video on this conventional deadlift-both with 85lbs and 90 lbs. I looked at my own videos and looks like I got my form solid! We'll see what you'll say. I felt lots of stretches on my hammies and I think I know how to keep my shoulders down by contracting my lats the whole time.

BB Front Squat
60lbs x 10
60lbs x 10
60lbs x 12 - singles last 2

BB Reverse Lunge
50lbs x 12@each (back style)
50lbs x 12@each (front style)
50lbs x 13 @each (back style)

Bodyweight Bulgarian Split Squats / BB Close Grip Triceps Bench Press
3x12@each / 3x40lbs x 15

Band Seated hip abd (heavy) / BB Lying Triceps Ext
30/20lbs x 15
30 / 20x12
30 / 20x12- trembling Tris

Bench Triceps Dips
3x15

DB RDL (hold 2 DBs)
25x15 (narrow stand)
30lbs x 15 (feet shoulder width)
30lbs x 15 - narrow

BB Biceps Curl
20lbs x 10 (shoulder width grip)
20lbs x 10 (narrow grip)
20lbs x

DB Hammer Curl
3x10lbs x 15 ( used 7.5lbs last 5)

Leg Ext (quad burn!)
50lbs x 12
50lbs x 12
50lbs x 13

Lying Leg Curl
30lbs x 12
30lbs x 15
30lbs x 15

Weighted Hyper Ext

10lbs x20
10lbs x 30
10lbs x 30