4.6 DL Fri
Conventional
Deadlift
405x2x5
4 Reps Both Times…Though they looked alright on camera from the side I was pauseing half way up and driving knees to keep progress
youtube- http://youtu.be/F4Yy203gjpA
4 Reps Both Times…Though they looked alright on camera from the side I was pauseing half way up and driving knees to keep progress
youtube- http://youtu.be/F4Yy203gjpA
Deficit Deadlift (stand on 3-4" box) 315x5 335x5 355x5
Stiff-Leg Deadlift (stand on 3-4” box) 265x6 285x2x6
Weighted Chin-Up (neutral grip preferred) 3x6
DB One-Arm Row 2 x 15 x 55s
5.1 Bench Sunday
Paused Bench (regular/comp grip) 230X3
245X4X5
youtube- http://youtu.be/osNXsxOcMxc
Speed Bench(regular/comp grip) 220x5x5
Paused Wide Grip Bench (2-3"
wider
grip)
200x3x6
DB Incline Bench or Dips 4 x 12x60lb
Chest-Supported
Row 4 x 12x45lb
5.2 Squat Monday
Squat (low bar, no wraps) 345x3
385x3x3
385x3 3RM PR….I swear this last DL, Squat, And Bench Day have been the easiest working sets yet
385x3 3RM PR….I swear this last DL, Squat, And Bench Day have been the easiest working sets yet
youtube-
http://youtu.be/whDuKEaddMc
Paused Squat (high bar, medium stance) 265x5 290x3x3
Stiff-Leg Deadlift (stand on 3-4” box) 255x8 275x8 295x8
Pull-Ups (overhand) 3 x AMRAP 3/4/3
Standing EZ Bar Curl 3 x (10-12) 3x10x90lb
Paused Squat (high bar, medium stance) 265x5 290x3x3
Stiff-Leg Deadlift (stand on 3-4” box) 255x8 275x8 295x8
Pull-Ups (overhand) 3 x AMRAP 3/4/3
Standing EZ Bar Curl 3 x (10-12) 3x10x90lb
5.3 OHP Tuesday
Seated DB Press 20/30/40/50/60x10 70x7 PR
Seated DB Press 20/30/40/50/60x10 70x7 PR
youtube- http://youtu.be/o_4l3WVgHbg
Seated DB Press 60x11/50x11/40x12/30x14
Seated DB Press 20x30
Seated DB Lateral 3 x 15 x 25
Close Grip Lat Pulldowns 4x12
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