Sunday, December 22, 2013

week 2

Sun
low bar squat 405, 425 3x1, 405 2x1, 295x3, 315 3x3, 345x3, 225x5
bench 275, 285, 295 2x1, 315 2x1, 225x3, 235 3x3, 255x3
pin gm's 95x10, 135 3x8
dips 3x10
tricep pressdowns 2x12

Mon
high bar squat 405, 415 5x1, 295x3, 315 3x3, 345x3, 205x5
bench 275, 285 3x1, 295 2x1, 315, 225x3, 245 4x3, 155x5
sumo dl 405 3x1, 455, 475
sumo block pull from knees 455 2x3, 455 1x5

Tues
Front squat to 345, 225 5x3
military press to 155, 155, 165, 165, 175, 175, 135 5x3
row 135x5, 155x5, 175 3x5
back exts 3x8 45lbs
curls

Wed
Highbar squat 385, 405, 415, 425, 435, 440
bench 275, 285, 295, 305, 320 miss x3, 275 3x2
deadlift 405 3x1, 455 2x1, 465, 475, 485
RDL 225 3x10
curls

Thurs
Highbar squat 385, 405, 425, 435, 445 (got a little nudge from spotter), 385x2
military press 155, 165, 170, 175, 180, 185, 190, 170 3x2
row 135 3x10
db floor press 55 3x10
back exts 45lbs 3x8

Fri
squat 385, 405, 425, 435, 440, 390x2
bench 275, 285, 295, 305, 320, 285 3x2
deadlift 405x1, 405x2, 455, 465, 475, 495, 315x3
 

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