Post by rwess on Feb 16, 2012 8:18:46 GMT -5
2-15-2012
Max Effort Sq / Dl
General warm ups
Donkey Calf Raises: high rep set of 15-20 to a max pump!
Standing Crunches with mini band: 3 sets x 15 crunching hard!
MAX EFFORT:
Suspended arched back Good Mornings
135 x 5
185 x 5
205 x 5 (add belt)
225 x 5
250 x 5
Stiff Leg Deads:
135 = 2 sets x 10
Partial Deads:
135 x 20
Reverse Hypers:
100 lbs. = 3 x 10 concentrating on full contraction
Max Effort Sq / Dl
General warm ups
Donkey Calf Raises: high rep set of 15-20 to a max pump!
Standing Crunches with mini band: 3 sets x 15 crunching hard!
MAX EFFORT:
Suspended arched back Good Mornings
135 x 5
185 x 5
205 x 5 (add belt)
225 x 5
250 x 5
Stiff Leg Deads:
135 = 2 sets x 10
Partial Deads:
135 x 20
Reverse Hypers:
100 lbs. = 3 x 10 concentrating on full contraction