5/9/03
Bench: 60x8x2, 100x3x2, 140x1, 167.5x1, 177.5x1, 185x1, 170x1, 180x1, 187.5x1(just missed, fuckit)
Deadlift ME: 100x3, 140x1, 180x1, 210x1, 230x1, 240x1
weights in kg cos Im too firkin lazy to change.
(2)
9/6 DE Squat
Box Squat(all with purple bands):
10x45,5x45,3x95,135,2x155x5,2x175x5
Snatch:3x135,140,145,150
Cleans:3x180x4
Reverse Band Speed Deads(Green bands):
1x330x6
Shrugs:10x300x4
Workout time:40 minutes
9/7 DE Bench
Bench(all with mini’s):
10x45,5x45,3x95,115,135,150x12
push-downs:10x90x3
tri extensions:10x40x3
Face pulls:10x90x3
pull-downs:10x110x3
side rases:12x30x3
hammer curls:15x40x2
workouttime:40 minutes
Squat:
Box Squats:
45x5
135x5
225x5
315x5
390x5
Front Squats:
45x5
135x5
185x5
240x4
Leg Press:
300x10
350x10
400x10
Hindu Squats:
2 sets of 50 reps
9/9 ME Squat
Rack Pulls(pins set 1/2 way up shins):
10x45,5x135,225,315,2x365,415,455,475,495,515
box squats(reverse band purple choked):
5x135,225,315x3
SLDL:8x115,185x3
G.M.:10x45+ch,45+chains+minisx3