lowbar squat to 425x1
pin 8 concentric squats 405 3x3, 495 5x1
cg bench 285x1, 245 3x5 (slingshot)
chinups +10lbs 10x3
Sat
Highbar squat 405x1, 365x1, 275x3 (3rd 5 breath pause)
Military press 175x1
Btn pp 135 3x5, 155 2x5
Klokov press 135 3x3
Single leg calf work
Face pulls
Sun
front squat 335x1, 225x5 (5th 5 breath pause)
pin 5 concentric gm 185 6x3
cg bench 295 5x1, 275x1, normal grip 225x5, 135x10
single leg calf work
Mon
highbar squat 385 3x1, 315x3
cg bench 315x1, 275x2, 255x4 (last rep long pause)
conv dead 365 6x1
block pulls from knees sumo 365 8x3, 405x1, 495x1, 585x1
Tues
front squat 335x1, 315x2pr
anderson squat pin 7 315 5x3, 405x1, 495x1
military press 185 2x1, 195x1
btn pp 135 3x5, 155x1, 185x1, 205x1, 225x1 pr
klokov press 135x3, 135x5
curls 85lbs 4x6
Sun
front squat 335x1, 225x5 (5th 5 breath pause)
pin 5 concentric gm 185 6x3
cg bench 295 5x1, 275x1, normal grip 225x5, 135x10
single leg calf work
Mon
highbar squat 385 3x1, 315x3
cg bench 315x1, 275x2, 255x4 (last rep long pause)
conv dead 365 6x1
block pulls from knees sumo 365 8x3, 405x1, 495x1, 585x1
Tues
front squat 335x1, 315x2pr
anderson squat pin 7 315 5x3, 405x1, 495x1
military press 185 2x1, 195x1
btn pp 135 3x5, 155x1, 185x1, 205x1, 225x1 pr
klokov press 135x3, 135x5
curls 85lbs 4x6
Wed
Highbar to 405x1, 315x4 last paused
Bench 315x1, 265x4
Pull-ups 35 total
Thurs
Front squat to 345x1, 275x4
Military press 185x1, 155x5
Btn pp 135 1x7
Sumo dl 365 8x1
No comments:
Post a Comment