Mar 18, 2014
14.03.10 Week 1/Day 1 Spring 6/Strong-15
Squat 45x10x2 135x5 185x5 225x4 265x3 285x2 305x1 315x1 335x1 245x5x2 (HBBS/pause) Cable row 120x20x3 Split squat (BW/ea side) 20x2 Row: 8.5 mins
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14.03.10 Week 1/Day 1 Spring 6/Strong-15
Squat 45x10x2 135x5 185x5 225x4 265x3 285x2 305x1 315x1 335x1 245x5x2 (HBBS/pause) Cable row 120x20x3 Split squat (BW/ea side) 20x2 Row: 8.5 mins
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13.05.17 Week 3/Day 4 & Week 4/Day 1 Spring-6/Strong-15
Squat 45x10 135x5 205x5 235x4 280x3 305x2 320x1 340x1 365x1 Incline 45x10 75x8 95x5 115x5 135x10x2 Cable Row 135x20-20-12-12-10 Tricep Pushdowns 60x25x5 E-Z Curl 60x12 (standing) 40x12x4 (Preacher) 365 squat was not hard, but felt heavier than it should have. Tired. Don't know about week 4, how often I will get in, but then it's Mexico for 10 so suck it, fuck it. Back at it after...Â
13.05.15 Week 3/Day 3 Spring-6/Strong-15
Pause Squats (high bar) 45x10 135x5 225x5 280x3x2 DL 135x5 200x5 245x3 (oops) 285x3 325x2 355x1 365x1 375x1 Pendlay Rows 155x8x6
13.05.13 Week 3/Day 2 Spring-6/Strong-15
Bench 45x5 100x5 115x4 135x3 150x2 175x1 180x1 185x1 160x15 Face Pulls 60x100 Tricep Ext (45 sec bet sets) 60x12x2 60x10-7 Bicep Curls (EZ) (20 sec bet sets) 50x15x5
13.05.11 Week 3/Day 1 Spring 6/Strong-15
Squat 45x10 185x5 225x4 255x3 280x2 330x1 335x1 350x1 Cable Rows 90x40-25-20-15
Had to run- skipped bulgarian split squats. Â
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13.05.09 Week 2/Day 4 Spring 6/Strong-15
Oly bar warmup Incline Bench 45x10 75x8 95x5 115x5 135x10x2 Tricep Pushdowns 30x25x4 BB Curls 45x50x2
13.05.08 Week 2/Day 3 Spring 6/Strong-15
Pause Squats (high bar) 45x10 135x5 225x5 260x5x2 DL 135x5 200x5 245x4 285x3 325x2 345x1 355x1 365x1 Pendlay Rows 155x8x6
13.05.03 Week 2/Day 1 Spring 6/Strong-15
Squat 45x10 135x5 185x5 225x4 255x3 280x3 300x1 330x1 335x1 Cable Rows 100x20x5??? Bulgarian Split Squats 4x25 ea leg I actually cannot remember how I did Cable Rows... Fuck it, whatever. Â