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Old 03-29-2013, 08:51 PM   #101
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Friday 3/29/13 Week 1 Squat

PVC Rollin and band traction

Squats
135x10
225x8
315x4
405x3
Add belt
495x3
545x3x2 sets RPE 8
Down sets
520x4x3 sets

Front squats
225x5
315x5
335x5

Good mornings
3x8 - 225

Reverse Hyper
3x10

GHR
3x10

Band standing abs
50 reps
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Old 03-29-2013, 10:58 PM   #102
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Old 03-30-2013, 05:44 AM   #103
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Quote:
Originally Posted by KCStrongmanben View Post
Friday 3/29/13 Week 1 Squat
PVC Rollin and band traction
Squats
135x10 225x8 315x4 405x3
Add belt
495x3 545x3x2 sets RPE 8
Down sets
520x4x3 sets

Front squats
225x5 315x5 335x5

Good mornings
3x8 - 225

Reverse Hyper
3x10

GHR
3x10

Band standing abs
50 reps
Superb squatting KC ... great going brother ... keep smashing the wts. ...
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Old 03-30-2013, 06:19 AM   #104
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strong work!
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Old 03-30-2013, 12:11 PM   #105
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Big squat work.
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Old 04-01-2013, 06:30 PM   #106
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Monday 4/1/13 Bench Week 1

Treadmill, PVC rolling and band pull aparts

Bench
135x10
225x8
275x5
315x3
335x3x3 sets RPE 8
345x3x2 sets RPE 8

Incline DB Press
80x20
100x12
80x8
*stick with 80s next time

Close grip bench
225x10
225x7
185x10
*185 next time and build from there

Band Flyes
3x15

Dips
10,10,7,5,5,5,5,3
*yeah these sucked as bad as they looked

Cuban presses
3x12-15s

Planks
3 sets

Notes: this phase is a building phase and I know this but it also is showing me how much I wasn't doing last training cycle. Looking forward to bringing the BOOM come meet day!
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Old 04-01-2013, 08:59 PM   #107
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Great work in here
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Old 04-01-2013, 09:46 PM   #108
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Thanks guys. Appreciate the kind words.

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Old 04-02-2013, 04:13 AM   #109
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Quote:
Originally Posted by KCStrongmanben View Post
Monday 4/1/13 Bench Week 1
Bench
135x10 225x8 275x5 315x3 335x3x3 sets RPE 8 345x3x2 sets RPE 8

Incline DB Press
80x20 100x12 80x8 *stick with 80s next time

Close grip bench
225x10 225x7 185x10 *185 next time and build from there

Band Flyes
3x15

Dips
10,10,7,5,5,5,5,3

Cuban presses
3x12-15s

Planks
3 sets
Very strong session here KC ... great benching ... keep up the great work buddy ...
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Old 04-02-2013, 09:30 AM   #110
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Strong benching, keep hard at it.
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