3x3 Lower
Squat
3x3 215 +2on last set
Deadlift
3x3 235
BB Split
3x5 115
Leg Ext.
1x10 140
Leg Curl
1x7 7plate
Calf Raise
1x12 275
4x25 FK
1.5min sides into
3min center plank
14 Pull-ups
Training Blog
Monday, March 25, 2013
Wednesday, March 20, 2013
TUES Mar 19
3x5 BOTH
Squat
3x5 185 +1 on last set
Bench
3x5 145
Pull-ups
3x10 BW
Deadlift
3x5 205
MP
3x5 40
Rows
3x5 120
Leg Ext.
3x5 110 +5on last set
Leg Curl
3x5 5plates +5on last set
Calf Raises
3x5 295 +1 on last set
Squat
3x5 185 +1 on last set
Bench
3x5 145
Pull-ups
3x10 BW
Deadlift
3x5 205
MP
3x5 40
Rows
3x5 120
Leg Ext.
3x5 110 +5on last set
Leg Curl
3x5 5plates +5on last set
Calf Raises
3x5 295 +1 on last set
THURS Mar 14
531 Lower
Squat
5x185
3x205
3x225
Deadlift
5x205
3x225
1x235
Leg Ext.
11x140
Leg Curl
4x8plates
Calf Raises
15x255
3x20 FK
5x20 SU
1.5min sides planks into
3min center plank
15 pull-ups
Squat
5x185
3x205
3x225
Deadlift
5x205
3x225
1x235
Leg Ext.
11x140
Leg Curl
4x8plates
Calf Raises
15x255
3x20 FK
5x20 SU
1.5min sides planks into
3min center plank
15 pull-ups
WED Mar 13
Upper AMRAP
Bench
135 x 10, 6, 5 No spot
Rows
120 x 10, 8, 8
MP
40 x 10, 7, 5
Pull-ups
BW x 10, 10, 7
20 SU
20FK
1.5min side planks
break
3min center plank
Bench
135 x 10, 6, 5 No spot
Rows
120 x 10, 8, 8
MP
40 x 10, 7, 5
Pull-ups
BW x 10, 10, 7
20 SU
20FK
1.5min side planks
break
3min center plank
Tuesday, March 12, 2013
MON Mar 11
3x6 Lower
Squat
3x6 185 +2 on last set
Deadlift
3x6 185
BB Split-squats
3x6 95
Leg Ext.
1x12 95
Leg Curl
1x7 7plates
14 pull-ups
Squat
3x6 185 +2 on last set
Deadlift
3x6 185
BB Split-squats
3x6 95
Leg Ext.
1x12 95
Leg Curl
1x7 7plates
14 pull-ups
Sunday, March 10, 2013
FRI Mar 1
531 Upper
Bench
5x135
3x155
1x175 *FAILED
1x165 +1 forced
C. Rows
5x120
3x140
1x160 +3 poor form
MP
10x35
10x40
5x45
Lat. PD
5x145
3x165
3x185
3x20 SU
3x20 FK
14 Pull-ups
Bench
5x135
3x155
1x175 *FAILED
1x165 +1 forced
C. Rows
5x120
3x140
1x160 +3 poor form
MP
10x35
10x40
5x45
Lat. PD
5x145
3x165
3x185
3x20 SU
3x20 FK
14 Pull-ups
THURS Feb 28
3x3 Lower
Squat
3x3 215 +1 on last set
Deadlift
3x3 225 +1 on last set
BB Split-Squat
3x5 115
1x14 125 Leg Ext.
1x7 7plate Leg Curl
1x10 260 Calf Raises
50 inclined SU
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