Saturday November 5 2011
Squats(monolift)
405x3x3
430x3x3
Pause Squats(walk out of rack)
305x5x3sets
3inch Mat Deadlifts(was supposed to be 4in' but forgot)
525x2
*Light ab work*
----------------------Squats(monolift)
405x3x3
430x3x3
Pause Squats(walk out of rack)
305x5x3sets
3inch Mat Deadlifts(was supposed to be 4in' but forgot)
525x2
*Light ab work*
Sunday Nov 6 2011
Bench Press (feet off floor)
285x3x3
Narrow Grip Bench Press
285x3x3
Strict Press
185x3
205x2
Hang Deficit Romanian Deadlifts (w/ oly shoes)
315x3
Slight Incline Db Flyes
15x20
20x15
25x12
30x10
20x10x4sets
Db Curls
10x20
15x12
20x10
25x8
30x6
20x8x5sets
Sit Ups
15/15/12/10
Dips
8/8/8/8
Db Hammer Curls
30x10
35x10
40x5x5sets
* rotator cuff assistance*
------------------------------------285x3x3
Narrow Grip Bench Press
285x3x3
Strict Press
185x3
205x2
Hang Deficit Romanian Deadlifts (w/ oly shoes)
315x3
Slight Incline Db Flyes
15x20
20x15
25x12
30x10
20x10x4sets
Db Curls
10x20
15x12
20x10
25x8
30x6
20x8x5sets
Sit Ups
15/15/12/10
Dips
8/8/8/8
Db Hammer Curls
30x10
35x10
40x5x5sets
* rotator cuff assistance*
Friday November 11-11-2011
Squats(monolift)
435x3x3sets
445x2x2sets
Bench Press (feet off floor)
295x3x2sets
Narrow Grip Bench Press
295x3x3sets
4inch Mat Deadlifts
545x2reps
11-11 Training Video435x3x3sets
445x2x2sets
Bench Press (feet off floor)
295x3x2sets
Narrow Grip Bench Press
295x3x3sets
4inch Mat Deadlifts
545x2reps
-------------------------------
Sunday November 11-13-11
Front Squats
275x 3x5sets
Double Overhand Deadlifts (Sumol) {w/oly shoes}
135x5
185x5
225x5
Double Overhand Deadlifts (Conventional) {w/oly shoes}
135x6
185x5
225x5
275x4
315x3
365x3
Dips
8/8/8/8/8
Ng Pull Ups
3/3/3/3/3
Db Flies (alternating angles) + Db Curls
15lbs x10x5nonstop alternating sets + same for both
20lbs x10x5nonstop alternating sets + same for both
Situps
20/15/10/15
Lat pull downs
-----------------------275x 3x5sets
Double Overhand Deadlifts (Sumol) {w/oly shoes}
135x5
185x5
225x5
Double Overhand Deadlifts (Conventional) {w/oly shoes}
135x6
185x5
225x5
275x4
315x3
365x3
Dips
8/8/8/8/8
Ng Pull Ups
3/3/3/3/3
Db Flies (alternating angles) + Db Curls
15lbs x10x5nonstop alternating sets + same for both
20lbs x10x5nonstop alternating sets + same for both
Situps
20/15/10/15
Lat pull downs
Saturday November 19 2011
Squats(monolift)
450x2x2sets
465x2x3sets
Bench Press (feet off floor)
305x2x2sets *last set paused
Narrow Grip Bench Press
305x2x3sets *last set paused
Deadlifts
495x1
545x1
585x1
Farmers Walks
170lbsx120ftx5sets
------------------------------450x2x2sets
465x2x3sets
Bench Press (feet off floor)
305x2x2sets *last set paused
Narrow Grip Bench Press
305x2x3sets *last set paused
Deadlifts
495x1
545x1
585x1
Farmers Walks
170lbsx120ftx5sets
Saturday November 26 2011
Squats
365x2x2sets
Bench Press (feet off floor)
245x10
Narrow Grip Bench Press
245x10
Deadlifts Double Overhand (slow negatives & holds)
135x11
225x8
Db Incline Flyes + Flat Bench Flyes
15x20 x 2sets (for both)
Db rear delt raises (against incline bench) + Incline Curls
15x10 + 15x20 x 2sets
10x10 + 20x15 x2 sets
Pull Ups + Dips
3/3/4/3 + 5/5/6/5
Db Curls into arnold/shoulder presses 20x10
25x10
30x10
35x8
40x6
Pec Deck, Lat pull downs , face pull pump/flush sets
365x2x2sets
Bench Press (feet off floor)
245x10
Narrow Grip Bench Press
245x10
Deadlifts Double Overhand (slow negatives & holds)
135x11
225x8
Db Incline Flyes + Flat Bench Flyes
15x20 x 2sets (for both)
Db rear delt raises (against incline bench) + Incline Curls
15x10 + 15x20 x 2sets
10x10 + 20x15 x2 sets
Pull Ups + Dips
3/3/4/3 + 5/5/6/5
Db Curls into arnold/shoulder presses 20x10
25x10
30x10
35x8
40x6
Pec Deck, Lat pull downs , face pull pump/flush sets
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