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Old 09-17-2012, 04:09 PM
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Join Date: Sep 2007
Location: North East U.S.A.
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Saturday - Deadlift/Back

* Ring Row and Scrape Rack Row superset with Ab Bench Crunches

Deadlift ss w/ Front Lever
311x6, 4 sets

Ring Row
BWx6, 4 sets

Scrape Rack Row
100x6, 110x6, 4 sets

Hang Snatch ss w/ Lat Pulldown 113x8
100x6, 5 sets

Monday - Push Day - Overhead emphasis

* Power clean the weight up for the first reps, after set of 3, I did 2 additional power clean reps

* Bicep pump work done in between sets

OH Press - 3s
165x3, 2 sets
170x3, 2 sets

OH Press - 6s
145x6, 4 sets

Bench Press Chains - ss w/ Band External Rotation
160x6, 4 sets

OH Press - 9s
118.5x9, 4 sets

Bench Press Chains - speed work
150x3, 6 sets

ss w/

Power Clean
140x3, 6 sets

Bench Press Chains - rest pause for 90 seconds
131 x 8 + 4 + 3 + 3 + 2 = 20

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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