Sumo Deadlift 9 singles > 90% 270
Speed Deadlift 8x1@70%1RM 210
Barbell Reverse Lunge with Front-Squat Grip 4x8 85
Pallof Press 3x8
Friday, March 27, 2009
Wednesday, March 25, 2009
End of Week 14
Speed Bench Press 8x3@55%1RM 165
1A Close-Grip Barbell Floor Press 3x5, 1x7 70
1B Neutral-Grip Pullups 3x5
2A One-Arm DB Row 2x10 50
2B Close-Grip Pushup 2x10
1A Close-Grip Barbell Floor Press 3x5, 1x7 70
1B Neutral-Grip Pullups 3x5
2A One-Arm DB Row 2x10 50
2B Close-Grip Pushup 2x10
Sunday, March 22, 2009
From Wednesday
Close-Grip Incline Press 5 singles > 90% - 180
1A Decline Close-Grip Bench Press 3x8 155
1B Chest-Supported Row with Pronated Grip 3x8 50
2A Scapular Wall Slide 3x12 http://www.youtube.com/watch?v=AXcRFBFuo-c
2B Hammer Curl 3x12 30
1A Decline Close-Grip Bench Press 3x8 155
1B Chest-Supported Row with Pronated Grip 3x8 50
2A Scapular Wall Slide 3x12 http://www.youtube.com/watch?v=AXcRFBFuo-c
2B Hammer Curl 3x12 30
Monday, March 16, 2009
Thursday, March 12, 2009
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