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Old 04-03-2013, 03:07 PM   #111
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Wednesday 4/3/13 Deadlift Week 1

Treadmill and PVC rolling

2" deficit deads
135x10
225x5
315x3
405x3
455x3x8 sets RPE 7

4" block snatch grip deads
315x12x3 sets

Wide stance parallel box squat
135x8
225x8
315x8x2 sets

Kroc rows
3x15

Face pulls
4x15

Planks
3x1 min
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Old 04-03-2013, 06:07 PM   #112
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Old 04-04-2013, 07:18 AM   #113
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Originally Posted by KCStrongmanben View Post
Wednesday 4/3/13 Deadlift Week 1
Treadmill and PVC rolling

2" deficit deads
135x10 225x5 315x3 405x3 455x3x8 sets RPE 7

4" block snatch grip deads
315x12x3 sets

Wide stance parallel box squat
135x8 225x8 315x8x2 sets

Kroc rows
3x15

Face pulls
4x15

Planks
3x1 min
Very very strong pulls KC ... loves the volume ... keep charging hard buddy ...
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Old 04-05-2013, 11:59 AM   #114
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Originally Posted by KCStrongmanben View Post
455x3x8 sets RPE 7
Impressed.
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Old 04-05-2013, 12:29 PM   #115
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Good work Ben.
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Old 04-07-2013, 08:31 PM   #116
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Thanks guys!

Sunday 4/7/13 Week 2 Squats

Treadmill and banded hip warmup

Squat
135x10
225x5
315x3
405x3
500x3x2 sets RPE 7

Parallel Pin Squats
225x3
315x3
365x3x2 sets RPE 8

Wide stance GM safety squat bar
170x5
260x8x3 sets

Pause safety squats 1 sec pause
260x5
350x5
310x5

Band standing abs
6x10 - heavy band

Band traction
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Old 04-08-2013, 02:20 AM   #117
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Originally Posted by KCStrongmanben View Post
Thanks guys!

Sunday 4/7/13 Week 2 Squats
Squat
135x10 225x5 315x3 405x3 500x3x2 sets RPE 7

Parallel Pin Squats
225x3 315x3 365x3x2 sets RPE 8

Wide stance GM safety squat bar
170x5 260x8x3 sets

Pause safety squats 1 sec pause
260x5 350x5 310x5

Band standing abs
6x10 - heavy band

Band traction
Strong working all around ... inspiring stuff KC ... keep up the great work buddy ...
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Old 04-08-2013, 09:39 AM   #118
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Old 04-09-2013, 10:51 PM   #119
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Tuesday 4/9/13 Week 2 Bench

Rotators

Bench
135x10
225x8
275x5
315x5
325x5x3 sets RPE 8

Floor press
135x5
315x4
335x4
345x4 RPE 8

DB neutral grip bench
110x8x2 sets

Dips
2x8 - 1 weighted, 1 not. Died here

Cuban Presses
3x8 - 20

Band Flyes
2x15

Abs
50 reps various exercises

Notes: felt tired as hell today. Yard work before benching probably not the best idea. Still good work and I'm supposed to feel somewhat beat up these first 4 weeks.
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Old 04-09-2013, 11:31 PM   #120
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