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Old 10-03-2012, 04:47 PM   #10
linedriver465
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Join Date: Oct 2012
Posts: 1,841
Training Exp: 3.5 years
Training Type: Volume
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10/3/12: Big 3 Technique Day
Calories: 3500
Pre: 1.5 scoops Volatile
Intra: 1 scoop Endurance BCAA
Warm-up: Jump rope, foam roll, box jump

Back Squat (Doubles w/ 50% of estimated 1RM)
45x 2 sets x 10 reps
95 x 2 sets x 8 reps
135x5
155x5
185 x 8 sets x 2 reps -> working on keeping the knees out and chest up

Flat Bench (Triples w/ 55% of estimated 1RM)
45x 2 sets x 20 reps
65x8
85x5
105x5
125x3
145 x 7 sets x 3 reps -> working on keep up per back tight and glutes flexed

Deadlift (Doubles w/ 50% of estimated 1RM)
135x 2 sets x 6 reps
185 x 2 sets x 4 reps
225x3
250 x 7 sets x 2 reps

Parallel bar dip: bw x 15
Pull-up: bw x 10
Ab Wheel: bw x 15
DB Hammer Curl: 35 x 8e
Batwing + Negative Reverse Fly: 7.5 x 8
V Bar Pushdown: 130 x 12
Plate Lateral Raise: 15 x 8

Thoughts: Nice technique workout to grease the groove before my 1RM attempts on Friday.
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