3’s Week Day 1
2 board press
3x175
3x200
6x225
2x250
3x200
3x175
Seated Shoulder Press
5x95
5x115
4x125
HS Iso-Lat Row
12x100
12x145
12x190
5x205
HS Low Row
8x55
8x100
8x135
HS Shoulder Press
8x55
8x80
6x90
V-bar Pulldowns
10x150
10x170
10x190
4x210
Felt good but really tired when I was finished.
You’re hitting it often and hard. Outstanding work.
3’s Week Day 2
Deads
5x135
5x190
3x240
3x275
6x310
1x345
3x275
3x240
12" Box Squats
8x145
8x185
7x205
4x225
3x245
This was hard but it felt good.
Mountain Dog Arms
Hammer Curls
10x35
10x40
10x45
8x50
V-bar Pushdowns
12x65
12x70
12x77.5
12x85
Seated Preacher Curls
12x60
12x70
12x80
8x90
HS Dip Machine* chaning to weighted Dips next week
12x200
12x250
12x270
10x320
Standing BB Curls
8x60
8x70
6x80
Incline EZ Curls
3x15x70
3’s Week Day 3
Bench
5x135
3x175
3x200
5x225
1x250
3x200
3x175
T-bars
12x45
12x90
12x135
12x180
10x205
One Arm T-bars
12x50
12x50
Neutral Grip DB Press
8x70
8x80
8x90
HS Decline Press
8x 55/side
8x 100/side
8x 145/side
8x 160/side
HS High Row
8x 45/side
8x 90/side
5x 115/side
3’s Week Day 4
Squats
10x135
10x185
3x230
3x260
5x295
3x315
1x345
1x365* Had cramp and chopped it really high.
3x260
3x230
Zerchers
8x150
8x185
6x205
4x225
Blarg.