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Old 04-03-2013, 06:26 PM   #382
linedriver465
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Join Date: Oct 2012
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4/3: Overhead, GZCL Cycle 1, Week 1

1.) Bent Y Raises
2.5x1x10
5x2x10

2.) Standing OHP
45x2x10
65x5
85x5
105x3
(Tier 1 sets)
115x1x3
120x2x2
122.5x2x1
122.5 x 4

3a.) (Tier 2 sets) Standing OHP107.5 x 7 x 5

3b.) Pendlay Rows: 135 x 7 x 10

4a.) Low Incline DB Press
50x15
55x12
60x10

4b.) Cable Facepulls: 60 x 12, 12, 10

5.) Seated Cable Low Row
160x10
152.5x8
145x12

6a.) V-bar Tricep Pushdown w/ Fat Grips: 120 x 3 x 15

6b.) Incline DB Curl ss w/ DB Hammer Curl
20 x 1 x 15/15
25 x 2 x 8/8

7.) Reverse Pec Dec (~30s rest between sets)
70x12, 10
50x12

8.) Plate FR (fully overhead): 25 x 20

9.) DB Partial ROM Lateral Raise: 15 x 20

10.) Cable RC external rotation: 15 x 2 x 20
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