9/4/16

9/4/16

Back Squat
405 x 1, 1, 1

Box Squat
225 x 3, 3, 3, 3

Incline Bench
Work up to heavy single
Weight:
225 x 3, 3, 3, 3

Smith Machine Bulgarian Split Squat
5 sets of 5
Weight:

Weight Dips
5 sets of 5
Weight:

Superset
- feet forward dips x 10
- push ups x max

Bench. 23 February 2016

Bench Press
200 x 5
230 x 3
250 x 1
275 x 1
300 x 1, 1, 1, 1, 1
255 x 10

Single KB Press
44kg x 3, 3, 3, 3

Double KB Press
24kg x 7, 7, 7, 7

Weighted Chin Up
70 x 4, 4, 3, 3, 3
35 x 7, 5, 5, 5, 5

BW Pull Up
6, 6, 6, 5, 5, 5, 5, 5, 5, 5

Deadlift. 18 February 2016

Deadlift

320 x 3

365 x 3

415 x 3

Goblet Squat

44kg x 8, 8, 8, 8

KB Snatch

24kg, 5 per arm EMOM x 10 minutes

PM

3 Mile jog.

Squat. 15 February 2016

Superset x 4
- Leg extensions 70lb x 12
- Leg Curl 65lb x 12
*weight irrelevant.  just get a good pump / contraction and finish all reps.

Back Squat
265 x 3
310 x 3
340 x 1
360 x 1
385 x 1, 1, 1, 1 (1 minute rest between sets)
345 x 3, 3, 3, 3 (EMOM)
230 x 12, 12

Romanian Deadlift
245 x 10, 10, 10

Leg Press
3 plates x 10, 10, 10, 10, 10 (1 minute rest between sets)

Bench. Cycle 5 Day 9

Chin ups feeling great today.  Move up to 35lbs on the lighter sets from here on.  

Squat. Cycle 5 Day 8

Bench. Cycle 4 Day 16

NOTES: 

- Try switching from KB Push Press to Strict Press with the 44.  Start with sets of 1.

- Move too 32s for double KB strict press.  Start with sets of 6.

- Actually went for 4 sets of 3 on weighted chin ups.  Try for 4,4,3,3 next tiem.

- Stick with sets and reps on 24lb chin ups.

- Maintain sets and reps on BW pull ups.