Sunday 12.29.13

Back Squats (Goal:  Reps of 5, 7, and 9):
- Warm Ups:  45x10, 135x8, 226x6,315x4, 365x2
- Work Sets:  400x4, 350x6, 290x9 (Stay on sets 1 and 2, go up 5 lbs on set 3)

Bench Press (Goal:  Reps of 3, 5, and 7):
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2, 275x1
- Work Sets:  300x3, 255x7, 215x9 (Stay on set 1, go up 5 lbs on sets 2 and 3)

Weighted Chin Ups (Goal:  Reps of 5, 7, and 9):
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 90x1
- Work Sets:  70x5, 50x6, 25x7 (Go up 5 lbs on set 1, stay on sets 2 and 3)

Glute/Ham Raises (Goal:  3x 6-8):
- 10x 6, 6, 6