Week 10 of 20

Day 1 (Sunday, 4/8/12)

Squat
5x370
5x395
5x370

Front Squats
3x8x205

Bottom-half Squats
3x8x205

Pull-throughs
3x15x185

Band Hip Abductors
3x15xmm

Back Extension (45 deg.)
3x15

Ab wheel
3x15

Band Scapular Retraction
2x20xmini

Comments: Pretty decent pop out of the bottom on these. It is amazing how much more pleasant raw sets of 5 are than full geared sets of 5, hmmmmm.




Day 2 (Tuesday, 4/10/12)

Bench (mfor)
5x210
5x225
5x210

MG Bench
3x8x185

Decline Bench
3x8x185

4 Board Bench
8x205
8x225
8x225

Inverted Rows
3x8

Band Face pulls to chin
3x12xlight

Reverse Crunches
3x10

Comments: Today went pretty well. I can definitely tell that my pressing work capacity is improving pretty dramatically.




Day 3 (Wednesday, 4/11/12)

BB Shrugs
3x6x385

Pendlay Rows
3x6x185

Deadlift
5x425
5x460
5x425

Conv. Deadlift
3x8x295

Rack Pulls
3x8x345

A. GHR
3x8

B. Reverse Hyper
3x15x30

Comments: Deadlifts moved pretty well. As the set goes on my torso gets a touch more bent over so I have to focus on rolling the chest up for each rep a bit more. Especially on heavier sets.



Day 4 (Friday, 4/13/12)

NG Pullups (60 sec. rest)
8x+10lb  
5x+10lb
4x+10lb

Lat Pulldowns w/underhand grip
3x8x110

DB Incline Press
3x8x65's

BB Seated Military Press
3x8x105

Kelso Shrugs
3x10x175

A. Plate Raises
3x12x30

B. Band Pullaparts
3x12xmini

A. Reverse BB Curls
3x8x70

B. JM Press
3x8x115

A. DB Curls
3x8x35's

B. Rope Triceps Extension
3x8x110

Pulldown abs
3x15x50


Day 1


Day 2


Day 3