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Old 04-22-2013, 04:20 PM   #141
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Monday 4/22/13 Week 4 Squat

*had to back off a couple days due to travel.

Treadmill 5 min
PVC rolling
Band hip activation

Squat
135x8
225x6
315x5
405x3
Add belt
495x2
545x2
Add KLA 2000 wraps
585x2
630x2 PR
645x2 PR RPE 9

Front Squat
365x3
405x3 RPE 9

Pause Safet Bar Squat 1.5 sec pause
355x3
405x3 RPE 9

Safety squat bar narrow GM
225x5x2

Mini Band Seated Leg Curls
2x15 ea leg

Standing heavy band ABs
3x10

Awesome workout!

Vid coming later
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Old 04-22-2013, 08:54 PM   #142
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Monster.
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Old 04-22-2013, 10:42 PM   #143
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Old 04-23-2013, 07:37 AM   #144
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Quote:
Originally Posted by KCStrongmanben View Post
Monday 4/22/13 Week 4 Squat

Squat
135x8 225x6 315x5 405x3
Add belt
495x2 545x2
Add KLA 2000 wraps
585x2 630x2 PR 645x2 PR RPE 9

Front Squat
365x3 405x3 RPE 9

Pause Safet Bar Squat 1.5 sec pause
355x3 405x3 RPE 9

Safety squat bar narrow GM
225x5x2

Mini Band Seated Leg Curls 2x15 ea leg
Standing heavy band ABs 3x10
Very very strong Squatting KC ... 405*3@ front squat ... that's BEAST mode ...
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Old 04-23-2013, 06:56 PM   #145
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ahaha I can dig it ben!!! June 15!!! here we come
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Old 04-23-2013, 08:10 PM   #146
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Thanks guys!!!
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Old 04-26-2013, 12:18 AM   #147
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So the boss was in town all week and I got behind. I knew I had some work to do and I decided to hit both my bench and Deadlift days today. So I trained bench from 630-8 and then Deadlifted from 9-10. Not ideal but I felt surprisingly good and had an awesome day.

Thursday 4/25/13 week 4 bench and Deadlift

Session 1

Rotators

Bench
135x10
225x8
275x3
315x3
365x3
375x3

Floor press
315x3
375x3,3,3

Close grip
225x8
245x8
275x8

Dips
3x10

Cuban press
35x8,8

Session 2

1" Deficit deads
135x10
225x5
315x3
405x3
475x3
545x2,2,2,2

Pause deadlifts (pause 1 sec at mid shin)
325x3
365x3,3,3
All mo belt

Chest supported rows
3x20

Lat pullsowns
3x10

Hip thrusts
225x10,10

Abs
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Old 04-26-2013, 03:06 AM   #148
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Strong Ben, just strong....
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Old 04-26-2013, 05:42 AM   #149
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Quote:
Originally Posted by KCStrongmanben View Post
Thursday 4/25/13 week 4 bench and Deadlift

Session 1
Rotators
Bench
135x10 225x8 275x3 315x3 365x3 375x3

Floor press
315x3 375x3,3,3

Close grip
225x8 245x8 275x8

Dips 3x10
Cuban press 35x8,8

Session 2
1" Deficit deads
135x10 225x5 315x3 405x3 475x3 545x2,2,2,2

Pause deadlifts (pause 1 sec at mid shin)
325x3 365x3,3,3
All mo belt

Chest supported rows 3x20
Lat pullsowns 3x10
Hip thrusts 225x10,10
Abs
Strong sessions KC ... those pause DLs looks brutal ... very very strong on all the lifts ... keep up the great work buddy ...
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Old 04-26-2013, 08:11 AM   #150
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Nice squats!
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