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Old 03-04-2013, 03:51 PM
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Join Date: Sep 2007
Location: North East U.S.A.
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Friday - Off

Saturday - Bench

* Bandwork between sets; facepulls and external rotations

* Did doubles today instead of triples and went heavier

Bench Press
220, 230, 240, 250, 260, 270
227.5x9 - cluster set (pauses at top, no reracks)
227.5x8 - cluster set
227.5x7 - cluster set
227.5x6
160x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
2 more rounds, increasing to 161

Dips
BWx11, 8, 8

ss w/

Barbell Row (pulling to chest to hit upperback more than lats)
113.5x15, 3 sets

Bench Press
113.5x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest
1 more round with 113.5

Sunday - Deadlift

Deadlift
366x5, 2 sets
368.5x5, 2 sets
371x5, 2 sets
373.5x5, 2 sets
376x5
366x8

Leg Extension
82.5x10, 7 sets

Leg Curl
25+25 chain x 15, 12, 12

ss w/

SLDL
125x20
175x10, 2 sets
__________________

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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