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
Wednesday, March 20, 2013
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
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