Press: 80, 100, 120 x5
CGBP: 115, 145, 170 x5
Deadlift: 185, 230, 275 x5
Front squat: 120, 150, 185 x5
Fat grip pullups: 7, 6, 8
2pd KB swings: 20 swings/10 deep breaths x4
Monday 12/16 1s Week (delayed)
Bench: 245x5, 270x3, 300x4. No spotter
Squat: 265x5, 300x3, 335x4
RDL: 225x5, 260x5, 295x5
Fat grips chins: 7, 7, 8
Squat: 265x5, 300x3, 335x4
RDL: 225x5, 260x5, 295x5
Fat grips chins: 7, 7, 8
Thursday 12/12 1s Week
Deadlift: 345x5, 390x3, 435x4. Felt good.
Front squat: 195x5, 220x5, 255x5
2pd KB swings: 3 sets of 20, 10 deep breaths between each set.
Final deadlift set:
Front squat: 195x5, 220x5, 255x5
2pd KB swings: 3 sets of 20, 10 deep breaths between each set.
Final deadlift set:
Wednesday 12/11. 1s week
Press 150x5, 170x3, 190x4
CGBP 190, 220, 245 for 5
Fat grips pull-ups 7,7,7
Neck harness 3x20 at 25lbs
CGBP 190, 220, 245 for 5
Fat grips pull-ups 7,7,7
Neck harness 3x20 at 25lbs
Saturday 12/7/2013 3s Week
First training day on new garage setup
Bench: 225x3, 255x3, 285x6
Fat grips bench 205x10
Fat grips chins 6, 7, 7
Bench: 225x3, 255x3, 285x6
Fat grips bench 205x10
Fat grips chins 6, 7, 7
Thursday 12/5/2013 3s Week
Deadlift 320x3, 365x3, 410x7
Front squat 185x8, 210x8, 240x6
GHD situps 10, 10
Front squat 185x8, 210x8, 240x6
GHD situps 10, 10
Wednesday 12/4/2013 3s Week
Press 140x3, 160x3, 180x5
CGBP 175x8, 205x8, 230x6
Plate front raises 45x10x2
Strict CTB chins 10lbs x8x2
CGBP 175x8, 205x8, 230x6
Plate front raises 45x10x2
Strict CTB chins 10lbs x8x2
Sunday 12/1/2013 5s Week
Bench: 205x5, 240x5, 270x10 (no spotter). Then a S&G set of 5 with 270+chains
Squat: 230x5, 265x5, 300x7. Then 300+chains for 4
Squat: 230x5, 265x5, 300x7. Then 300+chains for 4
Subscribe to:
Posts (Atom)