I’ve been posting this in my T-Nation blog, but I don’t know if that will ever get full. Just in case, I decided to make a thread.
This is from a month or so back.
Saturday Training
posted 03/02/2009 at 04:17PM
Back Squat: 8 sets x 3 reps @ 255lb
Hang Clean: 4 sets x 3 reps @ 135lb
High Pull: 4 sets x 5 reps @ 135lb
Unilateral Leg Press: 4 sets x 8 reps per leg @ 120lb plus sled weight
Zercher Squats: 3 sets x 8 reps @ 135lb
Monday Training
posted 03/03/2009 at 12:14AM
A1. Floor Press: 6 reps @ 185, 4 reps @ 205, 2 reps @ 225, 6 reps @ 200, 4 reps @ 225 (PR), 2 reps @ 245 (PR)
A2. Chinups: 4,4,4,4,4,4
B1. Speed Bent Over Barbell Rows /w Wide Grip: 6 sets x 3 reps @ 115lb
C1. Incline Barbell Press: 8 reps @ 135, 8 reps @ 155, 8 reps @ 165, 8 reps @ 175
D1. Seated Machine Rows: 3 sets x 12 reps @ 140lb
E1. Face Pulls: 3 sets x 12 reps @ 80lb
Tuesday Training
posted 03/03/2009 at 07:35PM
A1. Dynamic Effort Front Squats: 8 sets x 3 reps @ 135lb
B1. Good Mornings: 4 sets x 8 reps @ 135,155,155,155
C1. Rack Pulls from Above Knee: 5 sets x 5 reps @ 315 (warmup), 405, 455, 495, 505 (4 reps)
Thursday Training
posted 03/05/2009 at 06:30PM
A1. Dynamic Effort Flat Bench: 8 sets x 3 reps @ 135lb
B1. Pendlay Row: 15 reps @ 95, 12 @ 115, 8 @ 135, 6,6,6,6 @ 155
C1. Push Press: 8 sets x 3 reps @ 135
D1. Yates Row: 8 reps @ 135, 6 @ 155, 6,6,6 @ 175
E1. Narrow Cable Row: 3 sets x 8 reps @ 115
Saturday Training
posted 03/07/2009 at 10:38PM
A1. Back Squat: 3 reps @ 225, 3 reps @ 245, 3 reps @ 275, 1 rep @ 295, 1 rep @ 305 (PR), 1 rep @ 315 (PR)
B1. Speed Deadlift: 8 sets x 2 reps @ 185
C1. High Pull: 5 sets x 5 reps @ 155
D1. Mechanical Drop Set Close Grip Bench: 3 cycles, 8 reps narrow, max reps medium, max reps normal @ 135
D2. Mechanical Drop Set Preacher Curl: 3 cycles, 8 reps steep, max reps normal preacher, max reps standing @ 65
E1. Quick 21 Barbell Curl @ 65