Workout
Wednesday, December 23, 2009
Speed Pin Press 5x3@55%1RM, then 2x2 heavy 165 lbs, 245lbs
1A Close, Neutral-Grip Seated Cable Row 2x5, 1x7 150lbs, 135lbs
1B DB Push Press 2x5, 1x7 60lbs, 50lbs
Straight-Arm Pulldown 3x12 90lbs
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Box Squat 10x2@50% 1RM 150lbsNatural Glute-Ham Rai...
Phase 4
Speed Pin Press 5x3@55%1RM, then 2x2 heavy 165 lbs...
Pronated-Grip Low-Incline DB Press (Weeks 11,12) 2...
Week 12
Speed Pin Press 10x3@60%1RM 180lbs1A Close, Neutra...
Monday – Lower Body1A Front Box Squat (Weeks 11,1...
BB Floor Press 4x2, 2x4 100lbs, 90lbs1A Band-Resis...
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agrippa
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