July 21, 2009 max deads

July 21, 2009 max deads
max effort deads no belt
-maxed @135kgs, @ 130 legs buckled slightly inward

accessory depends on where i failed
wide stance gud mornings @50kgs
Reverse hyper extension 3x12
Lat pulldown 8x4@65kgs

ab work
-5x20 standing cable crunches

July 19, 2009 prep work

July 19, 2009 prep work
close grip bench, explosive 5x8
Cross face extensions 3x10 @20lbs
Dips superman style 5x5
bent over rows overhand grip 3x10 @50kgs
low row leaning forward 4x6 @ 40kgs
cross cable reverse flyes up-down light 25lbs? 3x10
Bentover lat

Box squats 8x2 (start of cycle)

Week 1 - July 18, 2009 - Squats and deadlifts

Box squats 8x2 @60kgs
speed dls 6x1 100kgs
back extensions 3x12
Lat pulldowns, wide grip 5x8 @55kgs
Cable shrugs heavy 5x3 190lbs?
Abs
-kneeling cable crunches @30kgs

Front squats

Front squats - 6x2 @57.5
rdl - 6x5 @70kgs
pull throughs 3x10 @22.5kgs
lat pulldown close close grip grip 3x8 @60kgs
Heavy shrugs barbell try >90 kgs for 3 to 5 reps hold at top, did 5x6

ab circuit
-heavy standing crunches

Attachment includes the note

Db press incline

Db press incline, go heavy 5x5 @45lbs
skull crushers 10x3 flat bench @20kgs
supported rows 6x4
face pulls 1 set of 16 at 20kgs
dips bw 5x5
front raise + w raises + bent over lateral raises 12x3 use light weight @ 10lbs
Finisher tricep pressdown 100 used cable machine for this

Metabolic workout

Power cleans - was able to watch starting strength (power cleans). Great deal of instructions there.

super sets 3 to 5 rnds
a1)db press 45 lbs each
a2)single arm rows 50 lbs

b1)single leg deads 30lbs
b2)bulgarian squats 30lbs each arm

c1)db overhead pres 30 lbs each arm
c2)db high pulls 20 lbs each arm

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