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Old 02-10-2014, 11:18 AM   #102
CountryFriedMuscle
CountryFriedMuscle
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Join Date: Oct 2013
Location: VA
Posts: 306
Training Type: Powerlifting
Fav Exercise: SQUAT
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GAUNTLET CYCLE, WEEK 1, Day 1:

warmup:
foam rolling for back, IT bands, hips. Stretching for pecs, lats, shoulders, hips. 1x12 each behind neck press, good morning, muscle snatch, squat to stand.

1. Strict Press (cleaned once, press for reps):
Bar x 8
95 x 8
135 x 5
145 x 10, 10, 10.

2. T-Shirt Press:
Bar x 10
135 x 5
155 x 5
190 x 5, 5, 5, 5, 5

3. DB Row:
95 x 10, 10, 10, 9, 13. Straps on last set.

4. DB Curl:
25's x 10, 10, 10, 10, 10. Someone showed me a better way to do these. can't use as much weight, but much better bicep work.

Conditioning:
5 rounds of 200m Row Sprint and med ball slams with partner.

Session Grade: 80%
Notes:
Really good first day of the program. My best strict press for 10 is 155, so doing 145 for 3 sets of 10 was pretty solid. Everything after that was punching the clock. I really need to get my dumbbell rows up though. Good to get some conditioning work in too, probably the first time in at least 3 months.
__________________
Best Gym Lifts: 405x2/275x2/435x2
Best Comp. Lifts: N/A, to be remedied soon!
Goals for this Cycle: total 1200+
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