Week 3 of 31

Block 1, Week 3

Day 1 (Wednesday, 7/14/10)

Squat (no belt)
1x5x225 (50%)
2x4x270 (60%)
2x3x315 (70%)
5x3x360 (80%)

Fat bar bench
3x150
3x180
3x210@8
3x230@8
3x240@9
3x235@8
3x235@9

Squat (no belt)
1x5x225 (50%)
1x5x270 (60%)
5x5x315 (70%)

Seated Cable rows
8x80
8x100@8
8x110@9
8x105@9

Inverted rows
3x8

Band pullaparts
5x12xmini



Day 2 (Friday, 7/16/10)

Deadlift
1x5x270 (50%)
2x4x325 (60%)
2x3x380 (70%)
5x3x430 (80%)

CG 3 board bench
1x3x185
1x3x225
1x3x255@8
1x2x275@9
1x3x255@9

Deadlift to knees + finish
1x3x270 (50%)
2x3x325 (60%)
4x3x350 (65%)

Tricep pushdowns
6x110
6x135
6x150@9
6x140@8
6x140@9

Inverted rows
5x8

Pull-throughs
10x140
10x160
10x180
10x200
9x200

Band face pulls
5x12xlight

Ab wheel
3x8



Day 3 (Sunday, 7/18/10)

Reverse band bench (light short)
1x3x225
1x3x255@8
1x3x285@9
5x3x270@8

Squat
1x5x225 (50%)
1x5x270 (60%)
2x5x315 (70%)
5x4x340 (75%)

CG incline bench
1x4x115
1x4x135
1x4x155@8
1x4x165@10
1x4x145@8
1x4x145@9

BB stepups
4x6x135

Inverted rows
10x8

Pushups
4x10

Hammer curls
3x12x25