Log press 10×105, 4x3x175
Lat pull downs 10×100, 4x3x170
3 inch bar zercher squats 6×145, 2×265, 1×265, 2×265, 3×265
Seated leg curls 4x10x110
Monthly Archives: December 2013
Dead lift, Zercher squat 3 inch bar 12-4-2013
Dead lift 4×315, 4x3x395
Shrugs 3x8x395
Zercher squat 3 ” bar 3×215, 2x4x215, 6×215, 4×215
Bench press 3 ” bar 8×145, 8×165, 8×185, 2×205
Low cable rows 8×200, 4x3x230
Leg extensions 10×155, 3x10x200
Neck front and rear 2x15x40
Press Day 12/3/2013
- Push-press: 125×5, 145×5, 165x5x5x5
- Pull-ups: BWx5x5x5x4x3
- Bar Dips: BWx10x10x10
- DB Face-pull: 40x10x10x10
Squat Day 12/2/2013
- Hang Clean: 135×5, 155×3, 165×2, 175×2, 185×1, 190×1, 195x1x1
- High Bar Squat: 225×5, 255×5, 295x5x5x5
- Front Squat: 155x3x3x3x3x3
- AB Wheel: BWx15x10x8
- Barbell Complex #1: 65x5x5x8
Dead lift Log press 12-2-2013
Dead lift 8×225, 4x6x335
Log press 8×105, 4x6x145
Lat pull down 10×100, 4x6x140
Dumbbell curls 10×35, 4x6x50
Triceps push down 2x6x80, 2x6x90
Grip machine 3x10x125, 10×150