@MrThreeSixtee - kennknee - Training and Supp Log - 02/22/2013
PWO Supp – 2 scoops of Jugg HP -
Pink Lemonade
Intra Supp: Infinite Force –
Grape
Stats
Weight: 186
Location: Anytime Fitness
Mood: Average
Length: 75 minutes
PUSH PRESS WITH THE BEST
Last test workout for my upcoming program I’m calling THE BOX SET.
*The HEAVY day for each muscle group in this program is loosely based on Wendler’s 5/3/1. I’ll cycle through different lifting protocols and goals, similar to the Cube workout. Each week, depending on the day, I'll have form work, repetition work, heavy, dynamic effort, and eccentric. I just feel like the next 4 months are gonna be so freakin awesome!
Description:
5 total sets, 2 Warm Up sets at 10 reps and then 3 working sets at 65%, 75%, and 85%. Then the Accessory Lifts I did 5 sets of 10 with a Finisher.
Main Lift
Barbell Deadlift – mixed grip
*rest times were 120 seconds.
Set 1 – 115lbs x 10 reps (Warm Up)
Set 2 – 115lbs x 10 reps (Warm Up)
Set 3 – 135lbs x 5 reps (65% of 1RM)
Set 4 – 155lbs x 5 reps (75% of 1RM)
Set 5 – 175lbs x 5 reps (85% of 1RM)
Accessory Lifts
Behind the Neck Smith Presses
*rest times were 90 seconds.
Set 1 – 90lbs x 10 reps
Set 2 – 90lbs x 10 reps
Set 3 – 90lbs x 10 reps
Set 4 – 90lbs x 10 reps
Set 5 – 90lbs x 10 reps
Seated Arnold Press
*rest times were 60 seconds.
Set 1 – 45’s x 10 reps
Set 2 – 45’s x 10 reps
Set 3 – 45’s x 10 reps
Set 4 – 45’s x 10 reps
Set 5 – 45’s x 10 reps
Barbell Shrugs
*rest times were 90 seconds.
Set 1 – 300lbs x 10 reps
Set 2 – 300lbs x 10 reps
Set 3 – 300lbs x 10 reps
Set 4 – 300lbs x 10 reps
Set 5 – 300lbs x 10 reps
FINISHER
Side Lateral Raises with 15lbs – to fatigue = 34 total reps