Current Maxes used for this cycle
Benchpress: 350 1RM
Deadlift: 525 1RM
Squat: 520
OH press: 165
Monday 12/3/12 (I went off the wrong training sheet today)
Foam Roll
Deadlift:
5X190
5X240
3X285
3X385
3X405
3X1X430 (this is where I screwed up with wrong training sheet)
Front Squats with a pause at the bottom:
10X155
10X185
10X210
Good Mornings:
5X135
5X185
5X205
Reverse Grip Barbell Shrugs:
15X185
15X235
15X285
Hyperextensions:
12X w/35lb plate
12XBW
12XBW
Decline Crunches:
20X
16X
16X
Finished
Tuesday 12/4/12
Bench:
135X5
165X5
190X3
225X3
255X3
285X3
315X1
315X1
315X1
Dumbbell Flat bench:
10X60
10X70
10X75
10X80
Dips:
8XBW
8XBW
8XBW
Kroc Rows:
20X80
20X80
20X80
20X80
Close reverse grip lat pull downs:
12X100
12X100
12x100
12X100
Tricep Press downs:
15X120
15X120
15X120
15X120
Leg raises:
15X
15X
15X
Finished
Thursday 12/6/12
Squats:
Warm ups: 5X135
5X195
5X240
3X270
Working Sets: 3X330
3X375
3X425
1X470
1X470
1X470
Stiff Leg Deads: 10X160
10X190
10X220
Suspended Good Mornings: 5X135
5X185
5X185
5X185
Hyperextensions: 12XBW
12XBW
Saturday 12/8/12
OH Press:
Warm ups
5X60
5X70
3X90
Working sets
3X105
3X120
3X135
1X155
1X155
6X155(Was feeling extremely light so I gave it a few more reps)
Close grip bench:
10X225
10X275 (4 board)
5X295 (4 board)
5X315 (4 board)
5x335 (4 board)
(lifted alone didn’t want to get heavy without spotter)
Supported Chest Rows:
12X90
12X90
12X90
Band pull aparts:
15X
15X
15X
Hammer Curls:
15X25
15X25
15X25
Face pulls:
15X70
15X70
15X70
15X100
Tri Press downs pull apart rope:
40X60
40X60
30X60
30X60
30X60
30X60
Oblique Side bends:
10X80
10X80
10X80
10X80
DB Shrugs:
10X150
10X150
10X150
10X150
Felt pretty damn good afterwards.
Gym Time 1hr 30mins