Week 9-16 to 9-22

Last week of work next week is deload. Shoulder has sort of pain.

9/16- Lower Max

DLto 2RM
Bar-10
95-5
135-3
185-2
225-2
275-2
315-2
335-2
355-2
375-2
385-1

Single Leg Stepup 3x10
Leg Press 5x10
Hack Squat 5x10
Leg Ex 2x20-10-20-10-20-10
Lying Leg Curl 5x10
Standing Leg Curl 20 and Russian KB 10x2


Tues-Dynamic Upper

Pec Deck 5x20
Sit Up Ball Throw- #20 Short 2x3, #20 Med 2x3, #16 Med 2x2, #10 Long 1x4
Decline Hammer Press 4x12-15
Pull Up and Dips 5x1
Wide Lat And Narrow Row 5x10
Narrow Lat And Wide Row 5x10
Bar Pushdown And T Bar Row 5x10
Rev. Incline Bench Row 1xAlot
Overhead Db Tri Extension 1xAlot


Thurs-Dynamic Lower

Leg Press 5x20
Depth Box Jump- A lot Of Sets Ascending Height
Squats Chains 4x12-15
Lunge and Bridge 3x10ea
GM Squats 5x10
Rack Pull and RDL 5x10
Pull Thrus and Cable Leg Curl  5x10
Blue Band 2RDs
Seated Calf 1x100


Fri-Max Upper

Bench 3RM
Bar-10
95-5
135- 5
185-3,5
205-3
225-3
245-3
265-3
275-3
285-3
295-1 PR

Bar Pushdown 5x10
Overhead Cable Tri 5x10
Hammer Curlx50, Rope Pushdownx50, Standing Hammer Shrugx50
Standing Cable Row 5x10
Chest Supported T-Bar Row 1x50

Sat-
VT Spartan Championship Beat...4 Hours 55min    5th Place