Week 2 of 20

Day 1 (Sunday, 2/12/12)

Squat w/wraps
8x340
8x380
8x340

Front Squats
3x8x185

Bottom-half Squats
3x8x205

Pull-throughs
3x15x185

Band Hip Abductors
3x15xmini

Back Extension (45 deg.)
3x15

Ab wheel
3x15

Comments: This smoked me pretty darn good, but was happy with my top set on squats, moved pretty well.



Day 2 (Tuesday, 2/14/12)

Shirt Bench (44 F6)
5x255
5x280
5x255

CG Bench
3x8x175

Decline Bench
3x8x155

NG DB Bench
8x50's
2x8x60's

Inverted Rows
3x8

Face Pulls
3x12x90

Comments: This was a fair amount better than last week so I'll take it!




Day 3 (Wednesday, 2/15/12)

BB Shrugs
3x6x405

Pendlay Rows
3x6x165

Conv. Deadlift
8x305
8x330
8x305

Sumo Deadlift
3x8x275

Romanian Deadlift
3x8x295

Rack Pulls
3x8x315

Dragon Flags
5x4




Day 4 (Friday, 2/17/12)

Pull-ups (1 min. rest, alternate grips)
3x5
5x4
Lat Pulldowns w/underhand grip
3x8x100

Kelso Shrugs
10x155
2x10x175

Seated Military DB Press
8x45's
8x50's
8x55's

A. Plate Raises
3x12x30

B. Band Pull-aparts
3x12xmini

Seated Lateral Raises
3x8x15's

A. Reverse BB Curls
3x8x65

B. BB Skullcrushers
3x8x85

A. DB Curls
3x8x30's

B. DB Extensions
8x35's
2x8x40's

Pulldown Abs
4x15x40

Day 1


Day 2


Day 3