Friday Sept 25 - Deadlifts
sumo DL 5x5 @ 185,195,205,215,220
front squats 3x10 @ 100,110,120
squats (box) 8x2 @ 155
hyperextensions 2x30
4 sets abs
glute activation: hip thrusts 2x10, bridges 1x10 and clams 1x10 (it was too late so I just powered through some rather than all)
Saturday - was away at a conference all day so missed bench work
Sunday Sept 27
did lots of warm ups - mostly triples and singles working up to 225 before putting the suit on
suited squats (full gear) 3x2 @ 245,255,265
polish pulls 3x7 @ 135,145,145
suitcase deadlifts 3x10 @ 65 for all
GHRs 2x15 @ 15,20
hypers 2x15, 1x20 - alternating 5 no pause, 5 with 5 sec pause
4 sets abs
glute activation - one set each of hip thrusts, glute bridges, clams (all with 5 sec pause, 10 reps)
No comments:
Post a Comment