Warm Up:
- Dynamic Stretching
- Empty barbell Complex
Strength Training:
Overhead Squats:
- Warm Ups: 135x6, 185x4, 225x2
- Work Sets: 265x4 (Rep PR), 225x6, 185x3- I lost my balance on the last set (wanted 8) and didn't have time to redo the set. I'll keep all weights here next week and try for 5, 7, and 9.
Weighted Pull Ups:
- Warm Ups: 0x6, 30x4, 60x2
- Work Sets: 50x5, 35x7, 20x9- go up 5 lbs on all sets next week.
Deadlifts:
- Warm Ups: 225x6, 315x4, 405x2
- Work Sets: 440x3, 370x5, 320x7
Weighted Ring Dips:
- Warm Ups: 0x6, 35x4, 65x2
- Work Sets: 55x4, 40x6, 25x8- try for 5, 7, and 9 next week.
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