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Old 04-10-2013, 11:24 PM   #121
KCStrongmanben
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Wednesday 4/10/13 Week 2 Deadlift

Foam rolling

1" Deficit Deads
135x10
225x5
315x3
405x2
495x2
545x2
500x2x3 sets RPE 8

Snatch grip deads
405x5
455x5x2 sets RPE 8

Kroc Rows
120x15x3 sets

Front Squat
225x5
315x5
365x5

Planks
1 min
30 secx2 sets

Done. This just about killed me.

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Old 04-11-2013, 01:59 AM   #122
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Originally Posted by KCStrongmanben View Post
Wednesday 4/10/13 Week 2 Deadlift
1" Deficit Deads
135x10 225x5 315x3 405x2 495x2 545x2 500x2x3 sets RPE 8

Snatch grip deads
405x5 455x5x2 sets RPE 8

Kroc Rows
120x15x3 sets

Front Squat
225x5 315x5 365x5

Planks
1 min
30 secx2 sets
Very very strong DLs and front squats KC ... keep killing it ...
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Old 04-12-2013, 11:17 AM   #123
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Pulls look good hombre.
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Old 04-12-2013, 10:11 PM   #124
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Friday 4/12/13 Week 2 Full Body

Military press
Bar
135x10
155x8
185x8
205x8
195x8

Ex Curls
3x12

Ghetto GHR
4x10

Calf raises
5x15

Shrugs
315x10
405x10x2 sets

Lat pull down
3x20
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Old 04-13-2013, 04:15 AM   #125
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Friday 4/12/13 Week 2 Full Body
Military press
Bar 135x10 155x8 185x8 205x8 195x8
Ex Curls 3x12
Ghetto GHR 4x10
Calf raises 5x15
Shrugs 315x10 405x10x2 sets
Lat pull down 3x20
Strong pressing KC ... superb volume and wt @8 reps ... great going ... keep smashing the wts .brother ...
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Old 04-14-2013, 07:10 PM   #126
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Sunday 4/14/13 Squat Week 3

Treadmill and PVC Rolling

Squat
135x10
225x5
315x3
405x3
495x3
Add wraps
545x3
Work sets
600x3
625x3 PR

Back off 10%
555x3x3 sets

Front squats
315x4
365x4

GHR
3x10

Backwards sled drag
3x100' - 3 plates

Abs
50 reps
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Old 04-14-2013, 08:50 PM   #127
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Last edited by KCStrongmanben; 04-14-2013 at 08:55 PM.
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Old 04-15-2013, 06:14 AM   #128
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Originally Posted by KCStrongmanben View Post
Sunday 4/14/13 Squat Week 3
Squat
135x10 225x5 315x3 405x3 495x3
Add wraps
545x3
Work sets
600x3 625x3 PR

Back off 10%
555x3x3 sets

Front squats
315x4 365x4

GHR
3x10

Backwards sled drag
3x100' - 3 plates

Abs
50 reps
That's some heavy squatting KC ... Very very strong back off sets and front squat ... keep smashing the wts. buddy ...
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Old 04-15-2013, 04:18 PM   #129
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Huge PR man.
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Old 04-15-2013, 09:53 PM   #130
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Thanks guys!



Monday 4/14/13 Week 3 Bench

PVC rolling, treadmill, dislocates and pull aparts

Bench
135x10
225x8
275x3
315x3
345x3
365x3
370x3 RPE 9

Floor press
315x3
365x3x3 sets RPE 8

Lat pull downs
200x12
250x12
300x10

Dips
+20lbsx12
+20lbsx12
Bwx12

Cuban Press
25x8
30x8
30x8

Blast strap Flyes
2x10

Great workout
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