Thursday

Deep Squats

135 X 6
135 X 5
225 X 4
315 X 3
365 X 1
405 X 1

Pistol Squat Work

2 sets of 3 per leg..real slow.

Light Bench Volume Work

145 X 25
195 X 21
235 X 10

40 min workout.

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Wednesday

Deads

135 X 6
135 X 6
225 X 4
275 X 4
315 X 13 (Not a typo)
365 X 1
405 X 1

BOR's

225 X 4
225 X 4
275 X 1

20 min Round of:

Weighted Box Jumps with DB/Straight Bar Curls/Tricep OH Press

30lbs X 10/65 X 10/80 X 10
35lbs X 10/65 X 10/80 X 10
40lbs X 10/65 X 10/85 X 10
45lbs X 10/75 X 10/90 X 10
50lbs X 10/75 X 10/90 X 10
55lbs X 10/75 X 10/95 X 10

Box jumps were performed with dumbbells in each hand..so the final set increased my overall body weight by 110lbs...

Only managed 6 rounds but I increased the weight on something every round.

Push hard.

J.
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Tuesday

Flat Bench

135 X 6
135 X 6
225 X 6
275 X 6
315 X 3
335 X 1
350 X Miss

Incline Bench Super-Wide (hands to the collar)

135 X 6
135 X 6
205 X 4
225 X 4
225 X 5

Ring PU's SS Dumbell Squat Press

10 SS 40lbs X 5
14 SS 45lbs X 4
15 SS 50lbs X 3
15 SS 55lbs X 2

2 min Jog-1 min Sprint-Inverted Ring Pull Ups

4 sets......

Train your heart like every other muscle in the body. Short bursts of intense strain.

J.
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