Wednesday, May 13, 2015

A. Deadlifts – 5 x 5 (increasing each set to top set of 5)

195 lbs, 215 lbs, 220 lbs, 230 lbs, and 240 lbs

B. Strict Pull-ups – 3 x 5-8 (double progression)
***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.

8-6-5…felt weak with pullups today…maybe since it was after the deadlifts?

C. Chest-supported Barbell Rows x reps 20-16-12-8-8-8 + Drop set on final set of 8
https://www.youtube.com/watch?v=YgMgS9pMpjk
***Increase weight each set, then SAME WEIGHT for sets of 8 and drop set on final set of 8)
(Set up a bench as a bridge over the top of two 20’’ boxes, and lie face down)

33 lbs, 43 lbs, 53 lbs, 63 lbs, 63 lbs, 63 lbs, and 33 lbs

D. Steep Incline Bench DB Curls – 3 x 10 (same weight)
https://www.youtube.com/watch?v=-aLVeh7O7GY

20#’s for all 3 sets

E. 2 Rounds:

15 Assisted Pull-ups
Max Ring Rows unbroken
Rest 2 min

Ring rows were done…I think i got 2 each round

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