Press + Reverse Grip Incline Press + Chin Ups

1. Strict Press

135lbs x 3 singles

135lbs x 2

2. Reverse Grip Incline Press

135 x 6

3. Chin Ups

BW x 10, 8, 7

Squats + Rows

1. Squats

190 x 3
215 x 3
245 x 3
270 x 5 singles
270 x 2 (Missed the third one because the bar hit the safety pins. I was really pissed lol)

2. Rows

170 x 3
195 x 3
225 x 3

Reverse Grip Bench Press

1. Reverse Grip Bench Press

  90lbs x 5
105lbs x 4
125lbs x 3
145lbs x 2
155lbs x 1

145lbs x 12 (1 minute rest)
145lbs x 7

2. Barbell Curls

45lbs x 12
55lbs x 10
65lbs x 8
55lbs x 10
45lbs x 12

3. Face Pulls

30lbs x 20,20,20,40

Deadlift

1. Deadlift (Dead stop- No touch & go)

295x2
315x2
360x2
315x5
270x5
235x5

2. High Bar Pause Squats

180lbs x 5 x 3 sets

Starting really light here.

3. Stiff Legged Deadlift

180lbs x 5 x 3 sets

4. Weighted Sit Ups

10lbs x 8 x 3 sets

5. Neck Work

Extensions w/ 35lbs x 50 reps
Flexions w/ 10lbs x 50 reps

Strict Press

1.  Strict Press

90x8

115x8,8,7

2. Seated DB Press

30x10

35x10

40x10

3. Rear Delt Flyes

20x12

20x10

15x20

15x12

4. Machine Shoulder Press

40x20

60x9

40x10

Klokov Presses + Pull Ups + Deadlifts

2nd July 2012

1a. Klokov Press

90lbs x (1,2,3,4,5) x 2 ladders

1b. Wide Grip Pull Ups

BW x (1,2,3,4,5) x 2 ladders

2. Triceps Pushdowns

65lbs x 10 x 2 sets
70lbs x 5 x 2 sets


3rd July 2012


1. Deadlifts (30 minutes)

360lbs x 3 x 4 sets
360lbs x 1 x 14 sets

2. Bicep Curls (1 minute rest between sets)

65lbs x 10
65lbs x 8
65lbs x 7
65lbs x 5
65lbs x 4
65lbs x 4

3. Lat Pull Downs

105lbs x 30

Squats + Rows + DB Bench

1. Squats

180 x 10 x 2 sets
205lbs x 10
225lbs x 10

2. Barbell Rows

155 x 5
180 x 5
205 x 5

3. DB Bench

50 x 20
80 x 5
60 x 13