Current Max:
Bench-315
Squat-405
Incline-275
Deadlift-455
Military-205
Cycle 1 Training Max:
Bench-265
Squat-335
Incline-235
Deadlift-365
3/11/13
A1: Bench 45x10
135x5
145x5
155x3
175x5
205x5
225x17
A2: Chins x 3 reps between every set
B1: INcline Press 135 x 5
145 x 5
155 x 5
175 x 5
205 x 5
B2: DB Rows 5 x 10 @ 85
C. DB Flys 3 x 15 @ 20
3/12:
I. Warm-up/Stretch
II. Agility Ladder
III. Prowler Tempos x 5
1. Prowler x 90 lb. @ 40 yds.
2. Battling Ropes x 100
3. Prowler x 90 Lb. @ 40 yds.
4. Jump Rope x 100
3/13:
I. Warm-up/Stretch
A. Squat 135x5
185x5
205x3
225x5
255x5
285x15
B. Deadlift 135x5
225x5
245x5
275x5
315x5
C. Lunge 3x10/per leg @ 95
D1. Spread Eagle Sit-ups 3x15
D2. Side Bends 2x20
3/15/13:
I. Warm-up
A. Incline DB Press 20x10
40x10
60x10
85x2x15
B1. Kirk Shrugs 5x20@135
B2. Ft. Plate Raise 5x20@25
C1. DB Extenssions 5x20@20
C2. Barbell Curls 5x20@65
II. Hill Sprints x 10
3/17:
I. Warm-up
A. 1/4 mile sprints@ < 180 seconds per lap x 5 @ 2 minutes rest
3/18:
I. Warm-up/Stretch
A1. INcline Press
45x10
135x5
145x5
155x3
165x3
190x3
215x13
A2. DB Rows
50x10
60x10
70x10
80x10
90x10
100x10
B1. Close-grip Bench
135x5
155x5
185x3
215x3
240x3
B2. Chins x 3 reps between every set
C. DB Flys
25x3x15
II. 2 hrs flag football
Mmm sexy log. Following. Nice CGBP, Moose.
Ha!! Thanks. Here’s some more sexy-ness for you:
3/20:
I. Jump Rope x 400/Stretch/Mobility
A. Squat
45x10
135x5
185x5
225x3
235x3
275x3
300x13
225x20
B. Walking Lunges 3x10/per leg @ 105
C. RDL
95x5
135x2x5
D. Swiss Ball Hamstring Curls 2x15
II. Prowler
2x90@40yds.
2x140x40yds
2x180x40yds.
2x230x40yds.
2x280x40yds.
That’s a bad ass squat. Holy crap.