Wednesday 6.12.19

Heavy Posterior Chain with Upper Body Push...

Strength Training:
Trap Bar Deadlifts (4x5) and DB Presses (4x 8-10):
- Deadlifts: 61x9, 111x8, 201x7, 291x6, 381x 5, 5, 5, 5 (add 1 pound each week)
- Presses:  20x13, 30x12, 40x11, 50x10, 60x 9, 9, 8, 8

Single Leg DB Romanian Deadlifts and Dips:
- 1LDBRDL's:  35's x 6, 6, 6, 6 (each leg)
- Dips:  0x 11, 11, 11, 11

Trap Bar Shrugs (4x10) and Push Ups:
- Shrugs:  291x 4x10
- Push Ups:  11, 10, 10, 10 (3-count negatives)

DB Lateral Raises and Standing Calf Raises (4x 20-25):
- Lateral Raises:  25's x 11, 11, 10, 10
- Calf Raises:  0x 21, 21, 20, 20

Conditioning:
Eliptical Machine:
- 10:00 at level 17