3x6 60kg stiff-legged
1x 115kg (254lb) PR!
1x6 60kg stiff-legged
3x8 dumbbell bent over row
3x8 lat pulldown
1x4 lat pulldown (+1 setting)
10 mins stationary cycling
20 mins elliptical (15 mins HIIT @ 20:40)
Front raise with a 10kg plate x 100 reps in a row. Goal is 70 or above in order to up weight. Had I failed I would of rest paused until I hit 100.
BB curl with 15kg bar x 100 (same as above).
Calf raise with 2.5kg plate x 100
Ala Wendler 100 workout.
Also FM pushup/pullups done throughout day ie one set of wide pushups, one set normal, one set diamond. Also one set close chins, one set normal, one set wide.
Nice lifts, Neckhammer and Derpy.
Tonight: Squat: 3 x 5 x 285
Olympic Press 3 x 5 x 140
RDL's (4" deficit): 3 x 10 x 185
Pull-ups (unweighted): 10,10,8,6,6,5,8
Overhead Press: 115lbs,, 3x5
Power Cleans: 120lbs, 3x5
Squats: 185lbs, 3x5
Calf Raises: 365lbs, 3x10
Bike intervals: 40:10 Sprints.
5-miles slow run with Max
Leg Curl: (1x12xWeight4) (3x12xWeight5)
Leg Extension: (4x12xWeight6)
Leg Raises (Done badly, hate these) 3x15
General exercises to get the blood going, and fifty pushups
4x8 shoulder press
4x8 bench press
4x8 dead lift
4x8 bent-over row
Deadlifts: 305lbs, 1x5
Bent Over Rows: 195lbs, 3x5
Power Cleans: 115lbs, 3x5
Forward Lunges, 245lbs, 3x10
5-miles slow pace running with the dog.
12min to set a one rep max for a push press...my killer is cleaning the weight, not pressing it.
Got to 155, then 165, ended at 175lbs. 6 reps total to set it.
then the killer...
400m run at 5min mile pace
12 70lb Kettleball swings
12 strict pullups
repeat x3, no rest, or attempted no rest....my final 400m was a 6:30 pace and I thought I was dying for the 3rd round.