115 x 11
1 minute rest
115 x 5
2. Squats
150 x 5
180 x 4
225 x 3
250 x 2
295 x 1
250 x 13 (PR)
225 x 10 (High Bar)
3. Pull Ups
3 sets x 5 reps (Focused on back stretch)
4. Bicep Curls (Run the rack)
40lbs x 8
35lbs x 8
30lbs x 6
25lbs x 12
5. 20lb Plate Front Raise
4 sets x 25 reps
6. Seated Calf Raises (3 second eccentric)
50lbs x 30 (10 toes forward, 10 toes in, 10 toes out)
7. Leg Curls (Slow eccentric)
40lbs x 12
60lbs x 10
60lbs x 8
50lbs x 8 (5 second eccentric)
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