Comment

10*21*2015 SQUATS/DEADLIFTS

  • 4x2 BACK SQUATS FOR SPEED @374
  • 15x1 DEADLIFTS @419 - REST 30 SEC BETWEEN SETS
  • 4x15 BARBELL SHRUGS @286
  • 3x6 LEFT/ 6 RIGHT MEADOWS ROWS @200
  • 3x12 WEIGHTED BACK EXTENSIONS

Comment

Comment

10*20*2015 BENCH PRESS

  • 5x1 @400 BENCH PRESS PAUSED
  • 3x3 @374 BENCH PRESS PAUSED
  • 4x15 SUPINATED LOW ROWS
  • 2x10 1 ARM LOW ROWS
  • 125 TRICEP PUSHDOWNS @45 LBS
  • 3x20 FACE PULLS @90 LBS
  • 3x20 FAT GRIP HAMMER CURLS

Comment

Comment

10*19*2015 SQUATS

  • 1x3 @445 BACK SQUAT
  • 2x2 @475 BACK SQUAT
  • 3x6 @405 BACK SQUAT
  • 3x10 KB ROMAN DEADLIFTS
  • 3x10 REVERSE HYPER EXTENSIONS
  • 4x25 BANDED STANDING CRUNCHES

Comment

Comment

10*17*2015 BENCH PRESS

  • 1 @ 375 PAUSE BENCH
  • 1 @ 400 PAUSED BENCH
  • 2x1 @ 419 PAUSED BENCH
  • 3x3 @ 375 PAUSED BENCH
  • 5x10 WEIGHTED PULL-UPS
  • 2x MAX BW PULL-UPS
  • 4x15 TRICEP PUSH DOWNS 
  • 2x25 FACE PULLS

Comment

Comment

10*16*2015 SQUATS

  • 1x4 BACK SQUAT @419
  • 1x4 BACK SQUAT @424.5
  • 1x4 BACK SQUAT @427
  • 1x4 BACKSQUAT @430
  • 4X8 PAUSE SQUATS BELLTEST @242, REST 45 SEC BETWEEN SETS

Comment

Comment

10*15*2015 SPEED BENCH

  • 8x3 BENCH PRESS @265 BAR WEIGHT AGAINST MONSTER MINI BANDS (REST 60 SECONDS)
  • 5X3 LONG PAUSE BENCH PRESS @352
  • 4X10 LEGLESS CLOSE GRIP BENCH PAUSED @242
  • WEIGHTED DIPS - BUILT UP IN SETS OF 6 REPS TILL I FAILED @200X5 (TOP SET)
  • 4X15 SUPINATED GRIP LAT PULL DOWNS 
  • 3X20 PRONATED GRIP LOW ROWS
  • 4X25 TRICEP PUSHDOWNS

Comment

Comment

10*14*2015 SQUATS/DEADLIFTS

  • 4x2 SQUATS @375 BELTLESS FOR SPEED -REST 90 SECONDS
  • 15x1 DEADLIFTS @397 - REST 30 SECONDS
  • 4x15 BARBELL SHRUGS @265
  • 3x6 (EACH ARM) MEADOWS ROWS @200LBS
  • 3x12 BACK RAISES (GHD) @90LBS

Comment