saturday legs and arms
oly clean 135 2x3
box squat 225,275,315,275,225(3)
leg press 180(12+12, 12) 200 (8+8,8)
rev lunges 20x10
bb curl 3x3
-ss-
hammer curl 3xfailure
tricep press 3x10,8,8
-ss-
pushdown 3x12
monday shoulders
push press wave ramp to 185x3, 135x6
upright row 95x6, 115x6, 135x6
-ss-
lateral raise 25x10, 20x12,15x12
cbl face pull mach 20x12,12,12
-ss-
1 arm rear delt 20x10,10,10
20 min various intervals on bike
weds hip and arms
deadlift ramp to 475x1, 225x8
glute ham raise bw 3x6
-ss-
single leg rdl 70,80,90x6
bb curl 3.3
-ss-
db hammer curl 3x6,8,15
smith cgb 3x3
-ss-
various tricep
friday back and chest
bent over row ramp to 245x3, 185x10, 135x10
pull up bwx3,15x3,20x6,bwx7
-ss-
spider pull down 40x15,60x12,70x12
DB chest press ramp to 100x6, 70x10
smith inc press 140x6,180x2
-ss-
inc db fly to prone 35x10, 40x12
1000 skips
saturday legs and arms
oly cleans 135 3x3
box sqt ramp to 335x2, 315x3
free squat 225x12
single leg press, single leg cbl squat, rev lunge
bb curl 3x3
-ss-
inc db curl
smtih close grip bench 3x6
-ss-
single cbl pushdown
monday back and chset
bent over row ramp to 250x3, 185x12, 135x10
pull up bwx3, 20x3, 30x5 dsbwx3,ds chin upx2
-ss-
spider pull 70x12, 10, 12
DB chest press ramp to 100x8!!!, 75x10
smith inc press 140x6, 180x4, 200x3
-ss-
DB fly to prone 35x12, 40x8, 45x10
1000 skips
tuesday shoulders and arms
push press ramp to 235x2
db shoulder press 80x6
a)upright row 115x6, 120x6, 135x6
a)lateral raise 30x6,6,6
a)rear delt raise 30x6,6,6
DB inc curl 3x6,5,4
-ss-
bb curl 3xfail
cgbp 3x6-ss-
1 arm db ext 3x10,12,10
wednesday hips
deadlift ramp to 405x8 cluster reps, 225x8
squat 135x10
single RDL 70,90,100x6
-ss-
glute ham raise bw 3x10
forearms and abs
friday back and chest
bent over row wave ramp to 225x3, 185x15, 135x10
pull up bwx3, 20x3, 35x7, bwx6
-ss-
spider pull
70 3x10
DB chest press ramp to 100x9, 70x8
smith inc press 180x3,200x3,180x3
-ss-
DB inc fly 35x10,10 30x12
1200 skips
circuits
saturday shoulders and arms
press medley
upright row 95x6,115x6,135x6
-ss-
face pull 100x10, 8,8
monday legs
squat ramp to 365x3, 225x10
deadlift ramp to 475x1
lifted with a powerlifting crew tonight. will do this occasionally from now on.
tuesday chest and back
bent over row ramp to 245x3, 205x12
pull up ramp to 35x5, bwx10
-ss-
1 arm high clb row 70x10,10,8
DB chest press ramp to 110x3, 70x10
finished as I was having some elbow issues. Deload week
monday chest, sh, tri
DB chest press ramp to 110x3, 65x12
smith inc press 160x4, 180x4
-ss-
db fly to prone inc 35x12,40x8
face pull 60,70,80x10
-ss-
rear delt raise 25x6,30x6,35x6
rolling db ext 25x10, 30x8, 40x8
wednesday
deadlift ramp to 495x1, 225x6
chin up ramp to 40x6, bwx10
single leg curl 50x6,55x6
-ss-
hip ext 2x12
1 arm DB row 90x6, 100x6, 120x6
mini circuit
1000 skips
friday
dec db bench ramp to 100x5, 70x2,3,5,10
OHP ramp to 165x3, jerk 185x3,205x2 135x2,3,5,6
rear delt raise 15x15
cgbp ramp to 185x5, 135x2,3,5,10
-ss-
db fly to prome 35,40,35x10
1000 skips
sprints
saturday
cleans ramp to 225x2,2
bent over row ramp to 245x3, 195x12, 135x12
front squats 135x2,3,5,10, 185x3,205x3
pull down rev grip 4x10,12,14,8
pin wheel curls ramp to 50x5, 30x15
monday chest, bk, arms
DB chest press ramp to 110x4, 80x10
rack chins ramp to 75x5,3,1 RP
smith inc press 180x4,200x4,190x4,140x12
1 arm db Row ramp to 120x6, 75x15
bb curls
db ext
1000 skips
10 min elliptical at 140bpm
weds legs and shoulders
rack pulls ramp to 495x1
from floor 315x3
lateral raise 25x6,30x6,35x6
-ss-
bul split sqt 25x6, 30x6, 35x6
single arm rear delt raise 25x6, 30x6, 35x6, 20x12
1000 skips
friday: chest, bk, arms
db dec press ramp to 100x6, 70x10
chin up bwx3,20x3,bwx6,40x3,bwx6
inc bb press 185x6,195x6,185x6
low 1 arm cbl row 70,80,90x6,50x10
DB fly to prone 40x10
arms
Sunday event training
arm over arm pull
press medley
stones
Monday
db chest press ramp to 100x8,70x12
rack chin ramp to 45x6
inc smith press 180x4,190x4,180x4,90x12
1 arm db row ramp to 120x8, 70x15
inc cbl fly 40x12
arms
1000 skips