Monthly Archives for May 2013

5/31/13 – RE Squat C1W1D3

Reps Squat 1 x 3 x 135 3 x 8 x 185 OHP 5 x 8 x 70 Heavy Reverse Hyper 5 x 10 x 180 Ab roll-outs 5 x 10 x 25

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5/31/13 – Friday – DEADLIFT

Deadlift 245 x 5 285 x 5 325 x 20 GHR x 100 ABS

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5/31/13 – Friday – Bench

Bench Press 20 x 135 8 x 225 5 x 275 3 x 315 1 x 345 1 x 365 1 x 385 PR 2 x 315 Ab Wheel 5 x 8 x 45 Neck Harness 10 x 20 x 45 BTN OHP 4 x 15 x 135 4 x 25 x 95 Alt KB [...]

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5/31/2013 – Friday – DE Upper

Reactive bench + Light Bands 10 x 3 x 155  

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5/30/13 – Thursday – Squat

Squat 10 x 45 10 x 135 5 x 225 5 x 275 3 x 315 1 x 335 5 x 3 x 355 Hip Thrust 5 x 10 x 275 (sets on the minute) Back Raise 5 x 30 Fat Gripz DL 7 ramp up sets to: 5 x 1 x 235 These are [...]

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5/30/13 – Thursday – OH PRESS

OH Press 115 x 5 135 x 5 150 x 8 10 x 5 x 135 Pull-ups/Chin-ups x 50 Dips x 50 ABS KB Reverse Fly x 100 KB Hammer Curl x 100 Keiser Triceps Pushdown x 100  

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5/30/2013 – Thursday – ME Lower

Hang Clean  4 x 3 x 145, 165, 185, 185 Squat 3 x 135, 135, 185, 225, 225 1 x 255, 275, 295, 305, 315, 325, 335 Hip Thrust 4 x 20 x 135 GHR  2 x AMRAP Hanging Leg Raise 3 x 20

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5/29/13 – Wednesday – OHP

OHP 20 x 45 10 x 135 2 x 2 x 185 8 x 2 x 205 High Pulls 10 x 135 5 x 6 x 185 Neck Harness 10 x 15 x 54 Clean & Press 10 x 135 bar 10 x 165 keg Arm Stuff some

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5/29/13 – ME Bench C1W1D2

BPA 3 x 20 CG Bench 3 x 45 3 x 55 3 x 65 3 x 75 1 x 85 1 x 95 1 x 105 2 x 0 x 110 Band Assisted Pull-Ups 8 x 3 (band at pin 0) Light Reverse Hypers 5 x 20 x 90 Side Bends 5 x 8 [...]

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5/29/13 – Wednesday – SQUAT

Box Squat 155 x 5 180 x 5 205 x 8 Squat 185 x 5 205 x 5 Good Morning 5 x 5 x 205 ABS

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