Tuesday /10/14
Squats warmup 8 x bar, 60,100
1×4@140kg
2@150
2×2@155
1×2@160
1×4@140kg
2@150
2×2@155
1×2@160
1×2@165
Felt good on these today, total volume was up from 1880kg to 1900kg
RDL 4×8@140, 150, 155, 155
Bentover barbell row 3×8@70kg
Triple set:
Countdown leg ext, 10-1 @65kg
Goblet squat 1-10 @24
Walking lunge 8 per side
Thurs 30/10/14
Short on time today
Bench press warm up at 20, 60, 100×3
Working sets 4×2@110kg, 1×2@120 felt much stronger this week
DB bench 60 total reps @ 28kg, 20, 15, 10, 8,4, 3
Double drop set cable flyes
6@20kg, 12@10, 25 @6.25 twice through
Light db presses alt between wide and neutral, 2x50totalreps at 8kg
Fri 31/10/14
Deadlift
warmup 20, 60, 100, 140, 180
2@200kg
3×2@210
dropped back to 200 but it wouldnt budge so dropped to 180 for the last set and wanted to finish strong, 10 reps
Chest sup row 3×12 @34kg
Supersetted with chest sup reverse flyes 10kg with extreme fat grips 3×10
Double KB racked squat with 16kg 2×15
Front loaded good morning 2×12 @30kg
100 total reps of cable crunches at 50KG
Have an awesome week
Dave
