Wednesday, April 8, 2015

Wednesday 4/8 – Legs/Shoulders:

A. Alternate two movements x 5 sets each (Rest 1-2 min between):

1. Back Squats – 5 sets of 8 reps
***Increase weight on each set, but only hitting 8 reps each set. Example:

155 x 8, 185 x 8, 225 x 8, 275 x 8, 315 x 8
85 x 8, 100 x 8, 115 x 8, 130 x 8, 145 x 8

***Note that if the starting weight is lower,
the increase is only 10-15 lbs per set, not 30+ lbs…

I used 83-93-103-113-123

2. Strict Press – 5 x 8 (same exact approach as on Back Squats)


***For both movements, once you make the final set of 8, increase ONLY the
final set the next week. Leave all prior “ramp up” sets at the same weight, and
consistently attempt to improve the final set

B. Shoulder Tri-set x 2 sets (rest 2-3 min between sets)
(complete entire cycle without resting – same DB’s for all movements)

15 Lateral Raises
15 Front Raises (both arms at same time)
15 Strict DB Press

used 10# db/hand on the first set, went down to 8# on the second set

C. Alternate movements x 4 sets each:

Front Squats x reps 12-10-8-6 (increasing weight each set)
Rest 1-2 min
RDL x reps 12-10-8-6 (increasing weight each set)
Rest 1-2 min

went 83-93-103-113 for both FS’s and RDL’s

D. Complete one round as follows:

200m Famers Walk (HEAVY)
50 calf raises (weightless, hold contraction at top for 1 second)
***Calf raises do not have to be unbroken. Just complete AFAP

used the 53# KB’s…stopped 2x


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