Squat 255x5, 285x3, 320x4 (F5). Felt ok til I looked back at logbook for last April 5 (before all my rugby injuries started), when I squatted 370x4.
RDL 205x5, 230x5, 260x5
FM chins 10, 10, 10
Monday March 25
Press 140x5, 160x3, 180x4
CGBP 175x5, 205x5, 230x5
Dips 12, 12, 12 1 minute rest
Hammer curls 50s x10, x9, x8
CGBP 175x5, 205x5, 230x5
Dips 12, 12, 12 1 minute rest
Hammer curls 50s x10, x9, x8
Friday March 15
Squat 235x3, 275x3, 305x6
RDL 185x8, 215x8, 245x6
Airdyne: 7 mins at 50%/95% 148 total calories
RDL 185x8, 215x8, 245x6
Airdyne: 7 mins at 50%/95% 148 total calories
Thursday March 14
Bench 215x3, 245x3, 275x8
Incline 155x8, 175x8, 200x6
Dumbbell rows 115x18, x18
Hammer curls 50s x9, x7, x8
Incline 155x8, 175x8, 200x6
Dumbbell rows 115x18, x18
Hammer curls 50s x9, x7, x8
Tuesday March 12
Deadlift 295x3, 335x3, 375x7
Front squat 160x8, 185x8, 215x6
Ab wheel with vest 12, 12, 12
Front squat 160x8, 185x8, 215x6
Ab wheel with vest 12, 12, 12
Monday March 11
Press 135x3, 150x3, 170x6
CGBP 160x8, 190x8, 215x6
Chins 70x3, 90x2, 110x1.1 (20s), 110x1
Dips 12, 12, 12
CGBP 160x8, 190x8, 215x6
Chins 70x3, 90x2, 110x1.1 (20s), 110x1
Dips 12, 12, 12
Thursday March 7
Bench 205x5, 230x5, 260x10
Incline 125, 150, 175 all for 10
DB rows 115x16, x16
Hammer curls 50s x8, x8, x7
Incline 125, 150, 175 all for 10
DB rows 115x16, x16
Hammer curls 50s x8, x8, x7
Wednesday March 6
Sled work--2 man relays, down and back
70lbs and 90lbs once each (25yds each leg)
100lbs and 110lbs once each (20yds each leg)
125lbs twice (20yds each leg)
135lbs twice (4 man relays, 20yds per, two consecutive round trips)
45lbs three times (20yds per, down and back)
70lbs and 90lbs once each (25yds each leg)
100lbs and 110lbs once each (20yds each leg)
125lbs twice (20yds each leg)
135lbs twice (4 man relays, 20yds per, two consecutive round trips)
45lbs three times (20yds per, down and back)
Tuesday March 5
Deadlift 275x5, 315x5, 355x7. Took it easy, could've pushed for 2-3 more.
Front squat 135x10, 160x10, 185x10
Ab wheel rollouts with weight vest 10, 10, 10
Front squat 135x10, 160x10, 185x10
Ab wheel rollouts with weight vest 10, 10, 10
Monday March 4
Press 125x5, 140x5, 160x8
Close grip bench 135, 160, 190x10
Chins 10, 70lbs x3, 80lbs x2, 100lbs x1, 110lbs x1.1 (20s rest)
Close grip bench 135, 160, 190x10
Chins 10, 70lbs x3, 80lbs x2, 100lbs x1, 110lbs x1.1 (20s rest)
Friday March 1 (deload week)
Bench 115, 155, 185 for 5
Incline 95, 125, 145 for 5
Squat 135, 165, 195 for 5
RDL 135, 155, 185 for 5
Chins and dips 3 sets of 10
Hammer curls 45s x12, x10, x9
Hanging leg raises 10, 10, 10
Airdyne: 10 mins at 95% effort. 202 calories (compare to 192 last time)
Incline 95, 125, 145 for 5
Squat 135, 165, 195 for 5
RDL 135, 155, 185 for 5
Chins and dips 3 sets of 10
Hammer curls 45s x12, x10, x9
Hanging leg raises 10, 10, 10
Airdyne: 10 mins at 95% effort. 202 calories (compare to 192 last time)
Subscribe to:
Posts (Atom)