8/8/2015 – ME Upper
Close grip bench to 2 board with Reactive Sling Shot, 2RM – 135, 185, 225, 275, 295, 315, 335, 355, 365, 375
Burnout set with 50% – 2 x fail @ 185
Dumbbell rows – 3×10 @ 55 lb, 65 lb, 75 lb
Dumbbell extensions – 2 x 45 sec @ 25 lb
8/9/2015 – ME lower
Close stance squat, 2RM – 135, 185, 225, 275, 315, 365, 385, 405
Rack pulls from 3 pin, sumo stance, 3RM – 225, 275, 315, 365, 405, 425, 455
Lying leg curl – 2 x fail @ 40 lb
Side bend – 3 x 12 @ 100 lb
Ab wheel – 2 x 10
8/11/2015 – DE upper
Bench – 10 x 3 @ 115 lb with double red bands and 1 chain
Military press, 8 RM – 95, 115, 135, 155
Tate press – 3 x 1 min @ 30 lb
Band pull aparts – 4 x 25 with red band
8/12/2015 – DE lower
Paused squats – 10 x 3 @ 40% (185 lb)
High pulls – 8 x 2 @ 225 lb
Paused front squats – 4 x 10 @ 135 lb
Leg curls – 3 x fail @ 100 lb.
Where is week 5 you ask? Well it was a scheduled deload week and the start of the football season so I just took the week off completely.
Not much to talk about for this week of training, but high pulls and front squats….what am I, an Olympic lifter? amirite?!