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Old 04-02-2011, 04:23 PM   #109
jp_ottawa
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Join Date: Dec 2010
Location: Ottawa, Canada
Posts: 736
Training Exp: 1 year
Training Type: Powerlifting
Fav Exercise: bench press
Reputation: 11032
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Default Sat April 2nd 2011

Seated good mornings:
45 x 10
95 x 10
135 x 10
155 x 10

Speed rack pulls (below knee):
135 x 3
225 x 3
315 x 3 x 8 sets

Forearm BB roll:
45 x 3 sets until fail

Iso-lateral row machine:
90 x 5
180 x 8
270 x 8
320 x 7

BB grappler work:
45 x 10
95 x 8
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