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Old 11-20-2011, 12:42 PM   #21
BRaWNy
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Join Date: Jul 2009
Location: H E L L A S
Posts: 504
Training Exp: ~23 years
Training Type: Other
Fav Exercise: Back Squat
Fav Supp: Fish-oils
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SUNDAY, NOVEMBER 20 # 18:45 - 19:10

Full Body Day A
BACK-OFF DAY


The weights are in kilograms

A-Box Squat 37 cm (14.6 inches)
60 x 2
80 x 2
90 x 2
100 x 2 - @ 7
110 x 2 - @ 7.5

B1-Deadstop Floor Press
70 x 3
90 x 3
100 x 3
110 x 3 - @ 6.5
110 x 3 - @ 6.5

alternated with

B2-Deadstop Widegrip Pull Up (2 secs hold)
BW86 x 3
BW86 x 3
91 x 3
96 x 3 - @ 6.5
96 x 3 - @ 7
for example:96 stands for total weight (Bodyweight 86 + extra 10=107)

NOTES
Bodyweight at training: 86.2 kg

Was very tired from work at the front yard (including carrying heavy things) and I felt it also before training, so I did a Back-Off Day, trying not to go any higher than @7 RPE.

Gonna change things in my plan soon.

__________________

Back Squat (parallel) - 200kg x 1
Back Squat (below parallel) - 180kg x 2
Deadstop Back Squat (just above parallel) - 190kg x 1
Deadstop Back Squat (parallel) - 165kg x 1
Deadstop Front Squat (parallel) - 140kg x 1
Deadstop Front Squat (just above parallel) - 165kg x 1
Sumo Pull (below knees) - 215kg x 1
Rack Pull (from knees) - 250kg x 2
Rack Snatch High Pull - 140kg x 1
Pin Floor Press - 155kg x 1
Bench Press - 145kg x 1
BTN Push Press - 95kg x 2
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