Week 3 of 20

Day 1 (Sunday, 2/19/12)

Squat w/wraps
3x8x340

Front Squats
3x8x185

Bottom-half Squats
3x8x205

Pull-throughs
3x15x185

Band Hip Abductors
3x15xmini

Back Extension (45 deg.)
3x15

Ab wheel
3x15

Comments: My down week on squats was a fair amount harder than I thought it would be; I was suck air pretty good.



Day 2 (Tuesday, 2/21/12)

Shirt Bench (44 F6)
3x5x255

CG Bench
3x8x175

Decline Bench
3x8x155

NG DB Bench
3x8x60's

Inverted Rows
3x8

Face Pulls
3x12x90




Day 3 (Wednesday, 2/22/12)

BB Shrugs
3x6x405

Pendlay Rows
3x6x165

Conv. Deadlift
3x8x305

Sumo Deadlift
3x8x275

Romanian Deadlift
3x8x295

Rack Pulls
3x8x315

Reverse Crunches
4x8

Comments: I have been doing reverse crunches on some of my off days and it really seems to make my low back feel a lot better.  Seems to balance out the stress I get from a lot of low back work, and being in an overextended lumbar posture frequently.




Day 4 (Friday, 2/24/12)

Pull-ups (1 min. rest, alternate grips)
5x5
1x3
2x4

Lat Pulldowns w/underhand grip
3x8x100

Kelso Shrugs
3x10x175

Seated Military DB Press
8x50's
2x8x55'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
3x8x40's

Pulldown Abs
5x15x40

Reverse Crunches
3x8

Band Scapular Retractions
3x20xmini


Day 1


Day 2


Day 3