Klokov Presses:
- 45x5, 95x4, 135x3
Overhead Squats (Goal: Reps of 5, 7, and 9):
- Warm Ups: 45x10, 95x8, 135x6, 185x4, 225x2, 275x1, 315x1
- Work Sets: 270x3, 225x7, 190x9 (stay on the 1st, go up 5 lbs and 2 and 3)
Weighted Pull Ups (Goal: Reps of 5, 7, and 9):
- Warm Ups: 0x5, 25x4, 50x3, 75x2, 80x1
- Work Sets: 60x4, 45x6, 30x8 (stay on all sets)
Deadlifts (Goal: Reps of 3, 5, and 7):
- Warm Ups: 135x3, 225x3, 315x3, 405x3
- Work Sets: 450x2, 380x4, 330x6 (stay on all sets)
Weighted Ring Dips (Goal: Reps of 5, 7, and 9):
- Warm Ups: 0x5, 25x4, 50x3, 75x2, 80x1
- Work Sets: 60x6, 45x7, 30x9 (Go up 5 lbs on all sets)
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