cHaOs513 oldschool week 8 deads
speed deads beltless- 405/4x1 495/4x1
barbell shrugs- 1035x30 855x51 945x28
barbell rows- 545x9 585x8 635x7 675x12
chuck v rows- 16Px20 17Px5x10 18Px17
barbell curls- 135x10 225x6 275x3 315x2 365x2x2 225x7 185x10 225x6 185x12 135x8 185x8
machine arm curls- 6Px20 8Px5x10 10Px15
cHaOs513 oldschool week 9 squats
speed oly squats- 225x2x3 315x1 405x2x1 405x2x2 315x2x5 500x3 405x2x5
squat press- 3Px10 4Px10 5Px7 6Px8 7Px6 8Px10
leg extensions- 18Px28 20Px5x10 22Px24
ham curls- bw-6x3
standing calf raises- 13Px13 15Px20 17Px12 19Px18
cHaOs513 oldschool week 9 bench
raw bench- 135x12 135x10 225x8 225x6 315x3 315x1 405x5 425x4 445x5 380x13
db inclines- 150x8 150x9 150x8
hs iso press- 2Px10 3Px6 3P+25x3 4Px18
pec deck- 120x30 150x5x12 165x30
db shoulder presses- 85x10 95x10 105x7 115x13
db front laterals- 150x2x3
smith upright rows- 135x25 185x5x12 205x25
cg floor presses- 315x6 315x8 315x8 365x1 405x2 405x2
overhead cable extensions- 50x30 60x5x12 70x24
***training went great this week...everything was moving fast and still gettin stronger this close to a meet i'm so fuckin excited. next is dialing in openers...weights get back down this week in preparation for this meet but keeping the reps up and intensity up as well. squats this week were deep and fast. bench was very strong and i'm so glad that i went back to my old setup on the bench and pull beltless this week with speed on deads. bw is around 330...
still goin stronger...
TB
No comments:
Post a Comment