16-03-13 & 18-03-13

16-03-13

Light/speed day

Squat: 20kg, 5 reps x 2; 35kg x 5; 42.5kg x 5; 50kg x 5

Good mornings: 40kg x 3; 45kg, 3 reps x 2

Dumbbell power clean: 10.5kg, 2 reps x 5

Glute & ham raises: 10 reps x 6

Bench press with red bands: 20kg, 5 reps x 2; 30kg x 4; 30kg, 3 reps x 3

Narrow grip bench press with red bands: 30kg, 3 reps x 4

Narrow grip bench press to 3 boards: 30kg, 10 reps; 32.5kg, 10 reps x 2

Tricep pushdowns: 10kg, 30 reps x 2

Landmines: 20kg bar, 5 reps x 5

Decline crunch: 10 reps x 3

18-03-13

Heavy day

Bike: 8 mins

Deficit deadlift (4”):

  • 40kg, 5 reps x 3
  • 40kg + pair of 13kg chains, 2 reps x 2
  • 40kg + double 13kg chains, 2 reps 
  • 45kg + double 13kg chains, 2 reps 
  • 50kg + double 13kg chains, 2 reps 
  • 55kg + double 13kg chains, 1 rep
  • 57.5kg + double 13kg chains, 1 rep (so, 109.5kg at the top) 

Squat: 20kg, 5 reps x 2; 40kg, 3 reps; 50kg, 3 reps; 60kg, 3 reps x 2; 40kg, 3 reps

Seated good mornings: 40kg, 12 reps x 2

Pullthroughs, blue band: 12 reps x 4

Bench press: 20kg, 10 reps x 2; 35kg, 7 reps x 3

Front raise: 5kg plate, 10 reps x 3

Advertisements