BlackWater's Log

Saturday 2/1

Dynamic effort

Powercleans
95x1x10
115x1x8
135x1x4
145x8x2

Glute Ham Raises - (assisted; still working on strict form)
4x8

Abs circuit

Neck work

 

Tuesday 2/3

Max effort

Deadlift

120x1x8
145x5x1
170x3x1
195x1x1
220x1x1
245x1x1
260x1x1

Glute Ham Raises - (assisted; still working on strict form)
4x8

Abs circuit

Pull ups 3x5

 

Wednesday 2/4

Wide grip bench
75x1x10
90x1x8
105x1x5
130x1x3
135x1x3
150x1x2
160x1x4

Circuit x3x1 minute rest between rounds
------------------
JM Press 60lbs
Chin-ups BW
Pushdown 35lbs
Side Lat raise 20lbs
Bent over rows 60lbs

 

Saturday 2/7


Dynamic effort

Powercleans
100x1x10
120x1x8
135x1x5
150x8x2

Romanian DL 145x4x8

Abs circuit

Neck work

 

Sunday 2/8

Speed bench 10 triples at 60% max

45x1x10
95x1x10
100x10x3 - explosively as possible

Circuit x3x1 minute rest between rounds
------------------
JM Press 60lbs
Chin-ups BW
Pushdown 35lbs
Side Lat raise 20lbs
Bent over rows 60lbs