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Old 04-05-2013, 09:55 PM   #387
linedriver465
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Join Date: Oct 2012
Posts: 1,840
Training Exp: 3.5 years
Training Type: Volume
Fav Exercise: Deadlift
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4/5/13: Deadlift, GZCL, Week 1, Cycle 1

Goblet Squat: 50x8

1.)Deadlift
(warm-up)
135x5
185x5
225x5
275x3
315x3
365x3
(Tier 1)
405x1x3
415x2x2
430x3x1
(Tier 2)
380x1x4 -> was supposed to do 380 for 7x5 but form was NOT good
355x2x5
335x4x5 -> these felt good; about 70% of working 1RM

2.)Front Squat
95x5
125x5
155x5
175x9, 8, 8, 8

3.)GMs
115x15
125 x 15, 12

4.)45 Degree Leg Press
2pps x 30
3pps x 2 x 20

5.)Rack Pulls (just below knee; emphasize hip drive and lower back arch)
135x5
225x5
275 x 5 (no straps)
275 x 4 x 8 (straps)

6a.) Decline Sit-ups (plate on forehead): bw + 15 x 10, 9, 8, 5

6b.)GHRs: bw x 8, 10, 10, 8
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