Warm up:
5 min DROMs
Strength:
Bench Press 5-3-1+
75%(140)-85%(160)-95%(180) x 9
Assistance:
DB Press 50# x 10-10-10
Chins 5 x 5
Wednesday, February 26, 2014
Monday, February 24, 2014
140223 5/3/1 Back Squat
C1W3D2
Warm up
3 min Airdyne
5 min DROMs
5 min DROMs
GHR 3 x 8
Strength:
Back Squat 5-3-1+
5 x 75% (175#)
3 x 85% (200#)
1+ x 95% (220#) 6
Assistance:
KB Lunges (20#/35#) 3 x 20 alternating hands
K2E 2 x 10
K2E 2 x 10
140222 5/3/1 Shoulder Press
14/02/16 5/3/1 Shoulder Press
C1W3D1
Warm up:
3 min Jump Rope
5 min DROMs
GHD sit-ups 3 x 20
GHR 3 x 10
Strength:
Shoulder Press 5-3-1+
5 x 75% (105#)
3 x 85% (120#)
1+ x 95% (135#) 6
Assistance:
Pull-ups 5 x 6-6-6-6-4-2
Bar Dips 5 x 10-10-10-7-7-6
Thursday, February 20, 2014
140220 5/3/1 Deadlift
Warm up:
5 min DROMs
GHR 3 x 8
KB Swings 3 x 15
Strength:
Deadlift 3-3-3+
70% (210)-80% (240)-90% (270 x 7)
Assistance:
TTB 4 x 6
5 min DROMs
GHR 3 x 8
KB Swings 3 x 15
Strength:
Deadlift 3-3-3+
70% (210)-80% (240)-90% (270 x 7)
Assistance:
TTB 4 x 6
Wednesday, February 19, 2014
140219 5/3/1 Bench Press
Warm up:
5 min DROMs
2 min jump rope
GHR 3 x 8
Chin ups 5 x 5
GHD sit-ups 2 x 20
Strength:
Bench Press 3-3-3+
70%(130)-80%(150)-90%(170) x 9
Assistance:
DB Press 50# x 10-10-10
5 min DROMs
2 min jump rope
GHR 3 x 8
Chin ups 5 x 5
GHD sit-ups 2 x 20
Strength:
Bench Press 3-3-3+
70%(130)-80%(150)-90%(170) x 9
Assistance:
DB Press 50# x 10-10-10
Tuesday, February 18, 2014
140217 5/3/1 Back Squats
C1W2D2
Warm up
5 min Airdyne
5 min DROMs
5 min DROMs
GHR 3 x 8
Strength:
Back Squat 3-3-3+
3 x 65% (165#)
3 x 75% (185#)
3+ x 85% (210#) 8
Assistance:
KB Lunges (20#/35#) 3 x 20 alternating hands
Monday, February 17, 2014
14/02/16 5/3/1 Shoulder Press
C1W2D1
Warm up:
5 min Airdyne
5 min DROMs
GHD sit-ups 3 x 15
Back Extensions 3 x 15
Strength:
Shoulder Press 3-3-3+
3 x 65% (100#)
3 x 75% (115#)
3+ x 85% (130#) 7
Assistance:
Ring Pull-ups 5 x 6-6-5-4-3-3-1-1-1
Bar Dips 5 x 10-10-10-10-9-1
Thursday, February 13, 2014
140213 5/3/1 Deadlift
Warm up:
foam rolling
5 min DROMs
2 min jump rope
GHR 3 x 8
Pull-ups 5 x 5
Strength:
Deadlift 5-5-5+
65% (195)-75% (225)-85% (255 x 6)
foam rolling
5 min DROMs
2 min jump rope
GHR 3 x 8
Pull-ups 5 x 5
Strength:
Deadlift 5-5-5+
65% (195)-75% (225)-85% (255 x 6)
Wednesday, February 12, 2014
140212 5/3/1 Bench Press
Warm up:
foam rolling
5 min DROMs
2 min jump rope
GHR 3 x 8
Back Extensions 2 x 15
Strength:
Bench Press 5-5-5+
65%(125)-75%(140)-85%(160) x 11
Assistance:
DB Press 50# x 10-10-8
foam rolling
5 min DROMs
2 min jump rope
GHR 3 x 8
Back Extensions 2 x 15
Strength:
Bench Press 5-5-5+
65%(125)-75%(140)-85%(160) x 11
Assistance:
DB Press 50# x 10-10-8
Monday, February 10, 2014
140210 5/3/1 Back Squat
C1W1D2
Warm up
2 min jump rope
5 min DROMs
GHR 3 x 8
Strength:
Back Squat 5-5-5+
5 x 65% (150#)
5 x 75% (175#)
5+ x 85% (200#) 8
Assistance:
KB Lunges (20#/35#) 2 x 20 alternating hands
140209 5/3/1 Shoulder Press
C1W1D1
Warm up:
5 min Airdyne
5 min DROMs
GHD sit-ups 3 x 15
Back Extensions 3 x 15
Strength:
Shoulder Press 5-5-5+
5 x 65% (90#)
5 x 75% (105#)
5+ x 85% (120#) 11
Assistance:
Pull-ups 5 x 7-7-6-5-4
Bar Dips 5 x 13-10-10-10-10
Warm up:
5 min Airdyne
5 min DROMs
GHD sit-ups 3 x 15
Back Extensions 3 x 15
Strength:
Shoulder Press 5-5-5+
5 x 65% (90#)
5 x 75% (105#)
5+ x 85% (120#) 11
Assistance:
Pull-ups 5 x 7-7-6-5-4
Bar Dips 5 x 13-10-10-10-10
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