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