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Old 10-11-2013, 08:12 PM   #7
Jcleve68
Jcleve68
10 weeks out!!!!!
Josh Cleveland
Uber Brawn
Points: 1,574, Level: 22 Points: 1,574, Level: 22 Points: 1,574, Level: 22
Activity: 0% Activity: 0% Activity: 0%
 

Join Date: Aug 2012
Location: LaPlace, LA
Posts: 255
Training Type: Powerlifting
Fav Exercise: Squats!
Reputation: 11306
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Thumbs up Week 3

Week 3

DAY 15: Saturday - (Squats)
Front Squats: 45x10, 135x8, 185x5, 225x4, 315x1 (PR)
Squats: 405x5, 500x3, 550x2, 605x3 (PR, wraps)
Leg Extensions: x30, x25, x20, 1 drop set
Lying Leg Curls: x30, x25, x20, 1 drop set
Standing Leg Curls: (4x15)
Standing Calf Raises: (4x20)
Leg Extensions: 100 reps (rest pause)
Lying Leg Curls: 50 reps (rest pause)

DAY 16: Sunday
Cardio: Treadmill (30 min., 9 incline, 3.5 speed)


DAY 17: Monday - (Bench)
Bench: 225x5, 275x5, 300x5(PR), 315x4(PR), 335x1(PR)
Slingshot: 315 (5x3)
Floor Press: 225x13
DB Incline: 70x12, 80x12, 90x9
Chest Dips: x14, x12, x12
Iso Lateral Bench Machine: 100 (3x20)
Plate Front Raises: 25x25, x20, x20
Rope Pushdowns: 200 reps (rest pause)
Pec Deck Flys: 100 reps (rest pause)

DAY 18: Tuesday
OFF

DAY 19: Wednesday - (Deadlifts)
Deadlifts (1 in. deficit): 350x5, 440x3, 530x1
Deadlifts (150 bands): 500x1, 500x1, 405x5, 405x3
Stiff-Leg Deadlifts: 255 (3x10)
DB Rows: 50, 65, 65 (3x10)
Underhand Bar Rows: (3x20)
Lat Pulldown: (3x20)
Close-Grip Pulldowns: (4x25)

DAY 20: Thursday - (Traps & Biceps)
Smith-Machine Shrugs: (5x12)
Barbell Curls: (5x12)
Behind-the-Back Smith Machine Shrugs: (5x12)
Barbell Shrugs: (5x12)
Smith-Machine Shrugs: 50 reps
Cardio: Treadmill (30 min., 9 incline, 3.5 speed)

DAY 21: Friday - (Triceps & Shoulders)
Close-Grip Bench: 225x5, 245x5, 275x4 (PR), 285x3 (PR)
Bench (1 in. pause off chest): 225 (3x5)
Overhead DB Extensions: x30, x25, x20
DB Side Raises: x25, x25, x20
Shoulder Press Machine: x30, x22, x20
Reverse Tricep Pushdowns: x30, x22, x20
Face Pulls: x30, x25, x20
Cable Front Raises: (3x20)
Rope Pushdowns: 100 reps (rest pause)
Machine Tricep Dips: 100 reps (rest pause)
__________________
Josh Cleveland Meet PR's:
Squat: 661.4
Bench: 347.2
Deadlift: 650.4
Total: 1,659 lbs.
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