Day Two: Quads, Hamstrings and Calves
Date: Thursday 20th January 2005
Max Effort Lift Work up to max of 5 reps
Barbell Olympic Squats
- Bar x 5reps
- 60kgs x 5reps
- 75kgs x 5reps
- 90kgs x 5reps
- 105kgs x 5reps
- 120kgs x 5reps
Uni- Lateral Movement: 3-4 sets of 8-15 reps
Barbell Split Squats
- 55lbs x 8/8reps
- 55lbs x 8/8reps
- 55lbs x 8/8reps
- 55lbs x 8/8reps
Hamstring/Posterior Chain Movement: 3-4 sets of 6-10 reps
Standing barbell goodmornings
- 95lbs x 8reps
- 95lbs x 8reps
- 95lbs x 8reps
- 95lbs x 8reps
Gastonemius/soleous movement:
3 sets of 10-5-5
Triple Drop set of Seated calf raises,
10 sec rest between weight changes
- 60kgs/50kgs/45kgs x 10/5/5reps
- 57.5kgs/47.5kgs/42.5kgs x 10/5/5reps
- 57.5kgs/37kgs/32kgs x 10/5/5reps
Here are my results from the second week of Alpha Male use:
Weight training wise:
Dips: For 6 sets of 4 reps
71lbs to 75lbs
Decline Barbell Bench Press: 5 sets of 5 reps
90kgs to 102kgs
Their the major improvements
Mentally: Feeling more aggresive towards weight training. Maybe thats just because i know im taking it?
Physically: Feeling stronger. Getting lots of woodies during the day…ha
Body Weight: 83kgs to 81kgs
Body fat: 11-9% (on scale)
I Think the scale gain and loss is contributed to not eating Diary Products and Bread.
Overall Im happy so far.
Arms
The Maximal Weights Method
Date: Saturday 22nd of January 2005
A-1: Close grip Barbell Scott curls
6 sets of 2-4 reps
Tempo: 5010
120 sec between sets
- 75lbs x 4reps
- 75lbs x 4reps
- 75lbs x 4reps
- 75lbs x 4reps
- 75lbs x 4reps
- 75lbs x 4reps
A-2: V Bar Dips
6 sets of 2-4 reps
Tempo: 5010
120 sec between sets
- 77lbs x 4 reps
- 77lbs x 4reps
- 77lbs x 4reps
- 77lbs x 3reps
- 77lbs x 3reps
- 77lbs x 4reps
B-1: Seated Hammer Curls
6 sets of 2-4 reps
Tempo: 5010
120 sec between sets
- 45lbs x 4reps
- 45lbs x 4reps
- 45lbs x 3reps
- 45lbs x 2reps
- 45lbs x 2reps
- 45lbs x 3reps
B-2: Close Grip Bench Press
6 sets of 2-4 reps
Tempo: 2210
120 sec between sets
- 80kgs x 4reps
- 80kgs x 4reps
- 80kgs x 4reps
- 82.5kgs x 4reps
- 82.5kgs x 4reps
- 82.5kgs x 4reps
Day Four: Chest, Back and Forearms
Date: Monday 24th January 2005
5 sets of 5 reps
(A1) Decline barbell bench Press
- 105kgs x 5reps
- 105kgs x 5reps
- 105kgs x 5reps
- 105kgs x 5reps
- 105kgs x 5reps
Horizontal Row: 4 sets of 10-15 reps
(A2) 1-Arm DB rows
- 75lbs x 15reps
- 75lbs x 13reps
- 75lbs x 12reps
- 75lbs x 10reps
Supplemental Lift: 3-4 sets of 6-10 reps
(B1) Incline Dumbbell Bench Press
- 85lbs x 6reps
- 80lbs x 7reps
Rear Delt / Upperback movement: 2-3 sets of 12-15 reps
(B2) Dumbbell Shrugs
- 80lbs x 12reps
- 80lbs x 12reps
- 80lbs x 11reps
(C) Cable Crossovers: 2 sets of 6-12 reps
- 100lbs x 10 reps
- 80lbs x 9 reps
Forearms: 5 sets of 5 reps
(D) Wrist Roller
15kgs - 5 x 5 up and down.
Day Two: Quads, Hamstrings and Calves
Date: Tuesday 25th January 2005
Max Effort Lift Work up to max of 5 reps
Barbell Olympic Squats
- Bar x 8reps
- 60kgs x 5reps
- 75kgs x 3reps
- 90kgs x 3reps
- 105kgs x 3reps
- 120kgs x 5reps
Uni- Lateral Movement: 3-4 sets of 8-15 reps
Barbell Split Squats
- 60lbs x 8/8reps
- 60lbs x 8/8reps
- 60lbs x 8/8reps
Hamstring/Posterior Chain Movement:
3-4 sets of 6-10 reps
Standing Barbell Goodmornings
- 100lbs x 8reps
- 100lbs x 8reps
- 100lbs x 8reps
Gastonemius/soleous movement: 3 sets of 10-5-5
Triple Drop set of Seated calf raises,
10 sec rest between weight changes
- 62kgs/52kgs/47kgs x 10/5/5reps
- 60kgs/50kgs/45kgs x 10/5/5reps
- 60kgs/45kgs/40kgs x 10/5/5reps
Arms
The Maximal Weights Method
Date: Thursday 27th January 2005
A-1: Close Grip Barbell Scott Curls
6 sets of 2-4 reps
Tempo: 5010
120 sec between sets
- 77lbs x 4reps
- 77lbs x 4reps
- 77lbs x 4reps
- 77lbs x 4reps
- 77lbs x 4reps
- 77lbs x 4reps
A-2: Dips
6 sets of 2-4 reps
Tempo: 5010
120 sec between sets
- 80lbs x 4reps
- 80lbs x 4reps
- 80lbs x 4reps
- 80lbs x 4reps
- 80lbs x 4reps
- 80lbs x 4reps
B-1: Seated Hammer Curls
6 sets of 2-4 reps
Tempo: 5010
120 sec between sets
- 50lbs x 4reps
- 50lbs x 3reps
- 45lbs x 3reps
- 45lbs x 2reps
- 45lbs x 2reps
- 45lbs x 2reps
B-2: Close Grip Bench Press
6 sets of 2-4 reps
Tempo: 2210
120 sec between sets
- 85kgs x 4reps
- 85kgs x 4reps
- 85kgs x 4reps
- 85kgs x 4reps
- 85kgs x 3reps
- 85kgs x 3reps
Day One: Chest, Back and Forearms
Date: Saturday 29th January 2005
5 sets of 5 reps
(A1) Decline barbell bench Press
- 107.5kgs x 5reps
- 107.5kgs x 5reps
- 107.5kgs x 5reps
- 107.5kgs x 5reps
- 107.5kgs x 5reps
Horizontal Row: 4 sets of 10-15 reps
(A2) 1-Arm DB rows
- 80lbs x 12reps
- 80lbs x 10reps
- 75lbs x 12reps
- 75lbs x 10reps
Supplemental Lift: 3-4 sets of 6-10 reps
(B1) Incline Dumbbell Bench Press
- 85lbs x 6reps
- 80lbs x 7reps
- 80lbs x 7reps
- 80lbs x 6reps
Rear Delt / Upperback movement: 2-3 sets of 12-15 reps
(B2) Dumbbell Shrugs
- 80lbs x 12reps
- 80lbs x 10reps
- 80lbs x 11reps
Forearms: 3-4 sets of 8-15 reps
(C) Wrist Roller: 5 x 5
- 16kgs
- 16kgs
- 16kgs
Day Two: Quads, Hamstrings and Calves
Date: Sunday 30th January 2005
Max Effort Lift Work up to max of 5 reps
Barbell Olympic Squats
- Bar x 10reps
- 60kgs x 5reps
- 75kgs x 5reps
- 90kgs x 5reps
- 105kgs x 3reps
- 122.5kgs x 5reps
Uni- Lateral Movement: 3-4 sets of 8-15 reps
Barbell Split Squats
- 62lbs x 10/10reps
- 62lbs x 9/9reps
- 62lbs x 8/8reps
- 62lbs x 8/8reps
Hamstring/Posterior Chain Movement: 3-4 sets of 6-10 reps
Standing barbell goodmornings
- 102lbs x 8reps
- 102lbs x 8reps
- 102lbs x 7reps
Gastonemius/soleous movement: 3 sets of 10-5-5
Triple Drop set of Seated calf raises,
10 sec rest between weight changes
- 65kgs/55kgs/50kgs x 10/5/5reps
- 62kgs/52kgs/47kgs x 10/5/5reps
- 60kgs/52kgs/42kgs x 10/5/5reps
Here is a summary of the improvements I have made whilst using Alpha Male for the past 4 weeks.
- Barbell Squats 112kgs to 122.5 kgs
- Barbell Goodmornings 90lbs to 102lbs
- Barbell Split Squats 50lbs to 62lbs
- Decline Barbell Bench Press 90kgs to 107.5kgs
- One arm Rows 75lbs to 80lbs
- Incline DB Bench Press 75lbs to 85lbs
- Db Shrugs 75lbs to 80lbs
- Barbell Close Grip Scott Curls 60lbs to 77lbs
- V- Bar Dips 70lbs to 80lbs
- Seated hammer Curls 35lbs to 50lbs
- Seated half Press in Rack 50kgs to 60kgs
I have 3 weeks left of my Alpha Male bottle, I will be starting a new Programme for the Month of february, and hopefully i will achieve even better results.
Arms
Date: Tuesday 1st February 2005.
Triceps
A-1: Lying EZ Bar Tricep Extensions to Forehead
3 sets of 6-8 reps
Tempo: 3110
10 sec between sets
- 62lbs x 8reps
- 60lbs x 8reps
- 57lbs x 8reps
A-2: Lying EZ Bar Tricep Extensions to Nose
3 sets of 6-8 reps
Tempo: 2010
10 sec between sets
- 57lbs x 8reps
- 55lbs x 6reps
- 52lbs x 8reps
A-3: Lying EZ Bar Tricep Extensions to Chin
3 sets of 12-15 reps
Tempo: 2010
120 sec between sets
- 52lbs x 12reps
- 50lbs x 12reps
- 47lbs x 12reps
Biceps
B-1: Standing, Narrow-Reverse-Grip EZ Bar Curls
3 sets of 5-7 reps
Tempo: 3210
10 sec between sets
- 45lbs x 7reps
- 45lbs x 7reps
- 45lbs x 5reps
B-2: Standing, Mid-Reverse-Grip EZ Bar Curls
3 sets of 3-5 reps
Tempo: 3020
10 sec between sets
- 42lbs x 5reps
- 42lbs x 4reps
- 42lbs x 4reps
B-3: Midline Hammer curls
3 sets of 5-7 reps
Tempo: 2020
120 sec between sets
- 35lbs x 5reps
- 30lbs x 5reps
- 25lbs x 5reps
Note: All exercises were used with a straight Bar! Did forearms after arms, supinated wrist curls and wrist roller supersets!
Day Four: Chest, Back
Date: Thursday 3rd February 2005
#1
(A1) 60 degree Incline Barbell Press
4-5 sets x 7 reps: 4-5% Solution
Tempo: 5010
- 75kgs x 7reps
- 75kgs x 7reps
- 75kgs x 7reps
- 75kgs x 7reps
(A2) Semi-Supinated Chin Ups
4-5 sets x 7 reps: 4-5% Solution
Tempo: 5010
- 22lbs x 7reps
- 22lbs x 7reps
- 22lbs x 6reps
- 22lbs x 5reps
(B1) Flat Dumbbell Bench Press
3 sets x 8-12 reps, Superset, B2
Tempo: 5010
- 75lbs x 8reps
- 65lbs x 8reps
- 55lbs x 8reps
(B2) Cable Crossovers
3 sets x 8-12 reps, rest 90 seconds
Tempo: 2020
- 100lbs x 7reps
- 80lbs x 9reps
- 60lbs x 10reps
(B3) Barbell Row with V-Bar Attachment
3 sets x 10-12 reps, Superset, B4
Tempo: 4010
- 60kgs x 10reps
- 60kgs x 10reps
- 60kgs x 8reps
(B4) Supinated lat Pulldown
3 sets x 10-20 reps, rest 90 seconds
Tempo: 2010
- 100lbs x 15reps
- 90lbs x 11reps
- 70lbs x 11reps
Notes: Triceps were sore from Arm workout on tuesday , which effected press movements , mainly flat DB bench press. Although good workout! Did 15minutes on Elliptical trainer before workout!
Day Two: Quads, Hamstrings, Calves #1
Date: Friday 4th February 2005
(A1) Barbell Deadlifts
4-5 sets of 7 reps: 4-5% Solution
Tempo: 2020
- 107kgs x 7reps
- 107kgs x 6reps
- 107kgs x 6reps
- 107kgs x 4reps
(A2) Lying Leg Curls
4-5 sets of 7 reps: 4-5% Solution
Tempo: 4020
- 82lbs x 7reps
- 82lbs x 7reps
- 82lbs x 6reps
- 82lbs x 5reps
(B1) Swiss Ball Squats
2-3 sets x 10-12, Superset with Leg Extensions
Tempo: 4020
- 50lbs x 12reps
- 50lbs x 10reps
- 50lbs x 10reps
(B2) Leg Extensions
2-3 sets x 10-12, Rest 90 seconds
Tempo: 2020
- 100lbs x 10reps
- 90lbs x 12reps
- 80lbs x 14reps
(C1) Leg Press Calf Raises: 3 sets 15-20 reps
Tempo: 2020
- 142kgs x 15reps
- 142kgs x 15reps
- 142kgs x 14reps
(C2) Tibilias Pull-ins: 3 sets x 8-10
Tempo: 3020
- 40lbs x Didnt do!
- 40lbs x Didnt do!
- 40lbs x Didnt do!
Notes: Didnt do pullins because their was no strap for it
Arms: Uni-Angular Tri-Sets
#2
Date: Sunday 6th February 2005
Triceps
A-1: Lying EZ Bar Tricep Extensions to Forehead
3 sets of 6-8 reps
Tempo: 3110
10 sec between sets
- 62lbs x 8reps
- 60lbs x 8reps
- 57lbs x 8reps
A-2: Lying EZ Bar Tricep Extensions to Nose
3 sets of 6-8 reps
Tempo: 2010
10 sec between sets
- 57lbs x 8reps
- 55lbs x 8reps
- 52lbs x 8reps
A-3: Lying EZ Bar Tricep Extensions to Chin
3 sets of 12-15 reps
Tempo: 2010
120 sec between sets
- 52lbs x 15reps
- 50lbs x 15reps
- 47lbs x 15reps
Biceps
B-1: Standing, Narrow-Reverse-Grip EZ Bar Curls
3 sets of 5-7 reps
Tempo: 3210
10 sec between sets
- 45lbs x 7reps
- 47lbs x 7reps
- 47lbs x 7reps
B-2: Standing, Mid-Reverse-Grip EZ Bar Curls
3 sets of 3-5 reps
Tempo: 3020
10 sec between sets
- 40lbs x 5reps
- 42lbs x 5reps
- 42lbs x 5reps
B-3: Midline Hammer curls
3 sets of 5-7 reps
Tempo: 2020
120 sec between sets
- 35lbs x 6reps
- 30lbs x 5reps
- 25lbs x 5reps
Day Four: Chest, Back
Date: Tuesday 8th february 2005
#2
(A1) Incline Barbell Press
4-5 sets x 6 reps: 4-5% Solution
- 80kgs x 6reps
- 80kgs x 6reps
- 80kgs x 6reps
- 80kgs x 6reps
(A2) Semi-Supinated Chin Ups
4-5 sets x 6 reps: 4-5% Solution
- 27lbs x 6 reps
- 27lbs x 6reps
- 27lbs x 6reps
- 27lbs x 4reps
(B1) Flat Dumbbell Bench Press
3 sets x 8-12 reps, Superset, B2
- 75lbs x 9reps
- 65lbs x 8reps
- 55lbs x 9reps
(B2) Cable Crossovers
3 sets x 8-12 reps, rest 90 seconds
- 100lbs x 8reps
- 80lbs x 9reps
- 60lbs x 11reps
(C1) Barbell Row with V-Bar Attachment
3 sets x 10-12 reps, Superset, C2
- 61.25kgs x 11reps
- 61.25kgs x 9reps
- 61.25kgs x 7reps
(C2) Supinated lat Pulldown
3 sets x 10-20 reps, rest 90 seconds
- 100lbs x 11reps
- 90lbs x 10reps
- 70lbs x 13reps
Day Two: Quads, Hamstrings #2
Date: Wednesday 9th February 2005
(A1) Barbell Deadlifts
4-5 sets of 6 reps: 4-5% Solution
- 112kgs x 6reps
- 112kgs x 6reps
- 112kgs x 4reps
- 112kgs x 4reps
(A2) Lying Leg Curls
4-5 sets of 6 reps: 4-5% Solution
- 85lbs x 6reps
- 85lbs x 6reps
- 85lbs x 6reps
- 85lbs x 6reps
(B1) Swiss Ball Squats
2-3 sets x 10-12, Superset with Leg Extensions
- 55lbs x 12reps
- 55lbs x 9reps
- 50lbs x 10reps
(B2) Leg Extensions
2-3 sets x 10-12, Rest 90 seconds
- 100lbs x 12reps
- 100lbs x 12reps
- 90lbs x 12reps
(C) Leg Press Calf Raises: 3 sets 15-20 reps
- 142kgs x 17reps
- 142kgs x 15reps
- 142kgs x 12reps
Arms: Phase 3 (Uni-Angular Tri-Sets)
#3
Date: Friday 11th February 2005
Triceps
A-1: Lying EZ Bar Tricep Extensions to Forehead
3 sets of 6-8 reps
Tempo: 3110
10 sec between sets
- 65lbs x 8reps
- 62lbs x 8reps
- 62lbs x 6reps
A-2: Lying EZ Bar Tricep Extensions to Nose
3 sets of 6-8 reps
Tempo: 2010
10 sec between sets
- 60lbs x 8reps
- 60lbs x 6reps
- 52lbs x 6reps
A-3: Lying EZ Bar Tricep Extensions to Chin
3 sets of 12-15 reps
Tempo: 2010
120 sec between sets
- 55lbs x 12reps
- 52lbs x 12reps
- 50lbs x 12reps
Biceps
B-1: Standing, Narrow-Reverse-Grip EZ Bar Curls
3 sets of 5-7 reps
Tempo: 3210
10 sec between sets
- 60lbs x 6reps
- 60lbs x 6reps
- 60lbs x 5reps
B-2: Standing, Mid-Reverse-Grip EZ Bar Curls
3 sets of 3-5 reps
Tempo: 3020
10 sec between sets
- 50lbs x 5reps
- 50lbs x 3reps
- 50lbs x 4reps
B-3: Midline Hammer curls
3 sets of 5-7 reps
Tempo: 2020
120 sec between sets
- 35lbs x 5reps
- 30lbs x 6reps
- 25lbs x 5reps
Note: 15 minutes run before workout (2.5kms). Did forearms after arms, Supinated Barbell wrist curls, super-setted with wrist roller, then sup. Curls. Did a set with arms straight hurt a lot with 20 kgs bar. Started using 30gms creatine per day (yesterday) for loading for 5 days. 10 grams per day, maintenance.
Day Four: Chest, Back
Date: Sunday 13th February 2005
#3
(A1) Incline Barbell Press
4-5 sets x 5 reps: 4-5% Solution
- 82.5kgs x 5reps
- 82.5kgs x 5reps
- 82.5kgs x 5reps
- 82.5kgs x 5reps
(A2) Semi-Supinated Chin Ups
4-5 sets x 7 reps: 4-5% Solution
- 32lbs x 5reps
- 32lbs x 5reps
- 32lbs x 4reps
- 32lbs x 4reps
(B1) Flat Dumbbell Bench Press
3 sets x 8-12 reps, Superset, B2
- 75lbs x 12reps
- 65lbs x 6reps
- 55lbs x 8reps
(B2) Cable Crossovers
3 sets x 8-12 reps, rest 90 seconds
- 100lbs x 9reps
- 80lbs x 10reps
- 60lbs x 12reps
(C1) Barbell Row with V-Bar Attachment
3 sets x 10-12 reps, Superset, B4
- 65kgs x 9reps
- 62.5kgs x 8reps
- 60kgs x 8reps
(C2) Supinated lat Pulldown
3 sets x 10-20 reps, rest 90 seconds
- 100lbs x 10reps
- 90lbs x 10reps
- 80lbs x 10reps
Day Two: Quads, Hamstrings, Calves
#3
Date: Monday 14th February 2005
(A1) Barbell Deadlifts
4-5 sets of 5 reps: 4-5% Solution
- 117.5kgs x 5reps
- 117.5kgs x 5reps
- 117.5kgs x 5reps
- 117.5kgs x 4reps
- 117.5kgs x 4reps
(A2) SideLying Leg Curls
4-5 sets of 5 reps: 4-5% Solution
- 90lbs x 5reps
- 100lbs x 5reps
- 110lbs x 5reps
- 100lbs x 5reps
- 90lbs x 9reps
(B1) Fit Ball Squats
2-3 sets x 10-12, Superset with Leg Extensions
- 60lbs x 10reps
- 55lbs x 10reps
- 50lbs x 10reps
(B2) Leg Extensions
2-3 sets x 10-12, Rest 90 seconds
- 120lbs x 12reps
- 110lbs x 10reps
- 100lbs x 10reps
(C) Leg Press Calf Raises: 3 sets 15-20 reps
- 142.5kgs x 20reps
- 142.5kgs x 12reps
- 142.5kgs x 12reps
Notes: Lying leg curl was getting fixed. Used Side lying leg curl.
Arms: (Uni-Angular Tri-Sets)
#4
Date: Wednesday 16th February 2005
Triceps
A-1: Lying EZ Bar Tricep Extensions to Forehead
3 sets of 6-8 reps
Tempo: 3110
10 sec between sets
- 70lbs x 8reps
- 67lbs x 8reps
- 65lbs x 6reps
A-2: Lying EZ Bar Tricep Extensions to Nose
3 sets of 6-8 reps
Tempo: 2010
10 sec between sets
- 65lbs x 6reps
- 62lbs x 6reps
- 60lbs x 6reps
A-3: Lying EZ Bar Tricep Extensions to Chin
3 sets of 12-15 reps
Tempo: 2010
120 sec between sets
- 60lbs x 12reps
- 57lbs x 12reps
- 55lbs x 12reps
Biceps
B-1: Standing, Narrow-Reverse-Grip EZ Bar Curls
3 sets of 5-7 reps
Tempo: 3210
10 sec between sets
- 60lbs x 5reps
- 60lbs x 5reps
- 60lbs x 5reps
B-2: Standing, Mid-Reverse-Grip EZ Bar Curls
3 sets of 3-5 reps
Tempo: 3020
10 sec between sets
- 50lbs x 5reps
- 50lbs x 5reps
- 50lbs x 3reps
B-3: Midline Hammer curls
3 sets of 5-7 reps
Tempo: 2020
120 sec between sets
- 35lbs x 5reps
- 30lbs x 5reps
- 25lbs x 5reps
Forearms - 4 hours later
A-1 Supinated barbell Wrist curls: 3 x 6-12reps,
90 degree bend in arms
10 second rest
1.40kgs x 12reps
2.35kgs x 10reps
3.30kgs x 10reps
A-2 Wrist Roller: 60 seconds
10 second rest
1.10kgs x 60 sec
2.7.5kgs x 60 sec
3.5kgs x 60 sec
A-3 Supinated wrist Curl, Arms straight
90 second rest
1.20kgs x 12
2.20kgs x 10
3.20kgs x 6
Note: Did 20 minutes of cardio before training. 15 minute run, plus 5 minutes walk for 3.20kms.
Day Four: Chest, Back
Date: Friday 18th February 2005
#4
(A1) Incline Barbell Press
4-5 sets x 7 reps: 4-5% Solution
- 80kgs x 7reps
- 80kgs x 7reps
- 80kgs x 5reps
- 80kgs x 5reps
(A2) Semi-Supinated Chin Ups
4-5 sets x 7 reps: 4-5% Solution
- 27lbs x 7reps
- 27lbs x 5reps
- 27lbs x 4reps
- 27lbs x 3reps
(B1) Flat Dumbbell Bench Press
3 sets x 8-12 reps, Superset, B2
- 75lbs x 12reps
- 65lbs x 9reps
- 55lbs x 12reps
(B2) Cable Crossovers
3 sets x 8-12 reps, rest 90 seconds
- 100lbs x 6reps (machine stuffed - pulleys to rough).
- 30lbs x 7reps (Dumbbell flyes).
- 25lbs x 8reps (Dumbbell flyes).
(B3) Barbell Row with V-Bar Attachment
3 sets x 10-12 reps, Superset, B4
- 67.5kgs x 10reps
- 65kgs x 10reps
- 62.5kgs x 8reps
(B4) Supinated lat Pulldown
3 sets x 10-20 reps, rest 90 seconds
- 100lbs x 12reps
- 90lbs x 9reps
- 80lbs x 9reps