Monthly Archives for June 2013

6/28/13 – ME Squat C2W2D3

Squat 135 x 3 135 + chains x 3 155 + chains x 1 185 + chains 195 + chains 205 + chains PR OHP 5 x 8 x 80 Reverse Hyper (heavy) 5 x 10 x 270 Ab Rollouts 5 x 10 x 25

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6/27/13 – Thursday – DEADLIFT

Reverse Hypers x 50 BPA x 50 Deadlift 225 x 5 315 x 3 365 x 3 405, 425, 455, 475, 475 ABS

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6/26/13 – Wednesday – OHP

OHP 125 x 3 140 x 3 155 x 5 10 x 5 x 315 Pull-ups/Chin-ups x 50 Keiser Tricep Pushdown x 100 ABS

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6/26/13 – DE Bench C2W2D2

Speed Bench 10 x 2 x 85 Pull Ups 8 x 4 x (holding feet) Back Extensions 4 x 20 x 25 Side Bends 5 x 10 x 35

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6/25/13 – Tuesday – SQUAT

Box Squat 175 x 3 205 x 3 225 x 5 Reactive Squat 5 x 5 x 225 Good Mornings 5 x 5 x 205 ABS

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6/25/13 – Monday – SQ/DL

Squat (high bar) 10 x 135 5 x 225 3 x 275 1 x 295 1 x 315 1 x 325 1 x 335 1 x 350 1 x 315 Sumo DL 4 x 225 4 x 315 1 x 365 4 x 4 x 415 Back Raise 3 x 50 HLR (toes to bar) [...]

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6/24/13 – Monday – BENCH

Bench Press 200 x 3 230 x 3 255 x 7 5 x 5 x 225 Kroc Row 4 x 25 x 106 ABS

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6/21/2013 – Friday – RE Upper

Bench Press 8 x 5 x 245 (short rest) OHP 1 x 6 x 135 1 x 6 x 145 1 x 6 x 135 KB Row + 2 Chains 4 x 10 x 106 Dips 3 x 12 Ab Wheel 2 x 12 1 x 12 x 25

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6/24/13 – RE DL C2W2D1

DL 4 x 6 x 205 Hip Thrusts 6 x 15 x 135 Rows 3 x 12 x 54 GHR 3 x 25 Rollouts 5 x 10 x 25

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6/22/13 – Saturday – BTN PP

BTN PP 2 x 5 x 95 2 x 5 x 115 2 x 5 x 125 2 x 5 x 135 Dips 5 x 10 KB Rev Delt Fly 5 x 20 x 18 KB Hammer Curl 5 x 20 x 36

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