Post by rwess on Apr 9, 2012 18:45:00 GMT -5
4-9-2012 (Mon)
Max Effort Sq / Dl
Donkey Calf raises:
progressive sets of 20, 15, 10 then 2 sets of 10 with 140 lbs.
Sled Pulls: (45 lbs.) (distance = approx 20 yards)
3 trips of: backward pulls down and forward pulls back to starting point.
Sissy Squats: (just getting a good pump in the quads and working the knee area)
Bodyweight for 2 sets of 15
Good Mornings: (suspended in chains with back right at parallel to floor) (RAW)
95 x 10
135 x 5
185 x 5
225 x 2
245 x 2
265 x 2
280 x 2
285 x 2
290 x 2
295 x 2
300 x 2
Stiff legs deads: (RAW)
225 x 10
225 x 10
245 x 6
Wide Leg Crunches:
45 lbs. x 10
70 lbs. x 10
70 lbs. x 10
Reverse Hypers:
100 lbs. x 20 reps
Max Effort Sq / Dl
Donkey Calf raises:
progressive sets of 20, 15, 10 then 2 sets of 10 with 140 lbs.
Sled Pulls: (45 lbs.) (distance = approx 20 yards)
3 trips of: backward pulls down and forward pulls back to starting point.
Sissy Squats: (just getting a good pump in the quads and working the knee area)
Bodyweight for 2 sets of 15
Good Mornings: (suspended in chains with back right at parallel to floor) (RAW)
95 x 10
135 x 5
185 x 5
225 x 2
245 x 2
265 x 2
280 x 2
285 x 2
290 x 2
295 x 2
300 x 2
Stiff legs deads: (RAW)
225 x 10
225 x 10
245 x 6
Wide Leg Crunches:
45 lbs. x 10
70 lbs. x 10
70 lbs. x 10
Reverse Hypers:
100 lbs. x 20 reps