Event Day 12-14-2013
Atlas Stones 3×178, 3×178, 1×216, 3×216 Calf Raises 10×145, 10×195, 6×285, 4×305, 4x3x325
Log press and Zercher Squat 3″ bar 12-13-2013
Log press 10×115, 8×140, 3x8x140 Lat pull downs 10×100, 4x4x160 3 inch bar zercher squats 8×145, 4x8x185 Seated leg curls 4x10x120
Dead lift, Zercher squat 3 inch bar 12-11-2013
Dead lift 6×225, 4x6x335 Shrugs 3x12x335 Bench press 3 ” bar 10×145, 3x8x175 Zercher squat 3 ” bar 8×145, 4x8x185 Low cable rows 10×180, 4x6x210 Leg extensions 3x10x200 Neck front […]
Deadlift Day 12/9/2013
Deadlift: 275×5, 315×5, 365×5,x5,x5 Bent-Row: 185×5, 205×5,x5,x5,x5
Dead lift Log press 1RM 12-9-2013
Log press 10×105, 1×175, 1×195, 1×200 Dead lift 4×315, 3×385, 1×405, 1×435, 1×445 Lat pull down 10×100, 4x6x150 Dumbbell curls 10×35, 2x3x60, 3×65, 3×70 Triceps push down 4x6x90 Grip machine […]
Event Day 12-7-2013
Atlas stones 2×150, 2×150, 1×150 Calf raises 1x10x145, 4x6x285
Log press and Zercher Squat 3″ bar 12-6-2013
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
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 […]
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