28-01-10
Medium grip Bench press
1x5 (155)
1x5 (185)
1x10 (205)
Bent over row supinated grip (195lbs)
22 total reps (5,5,4,4,4)
Incline DB press; 2x10 (70lbs)
Lying triceps ext.; 2x10 (32,5lbs)
01-02-10
Seated military press
1x3 (125)
1x3 (145)
1x3 (160)
Chin-up; (45lbs)
29 total reps (7,6,4,4,4,4)
Superset
A1 (4x10)Seated DB curl; 27,5
A2 (4x10)Dips; 45lbs
03-02-10
Deadlift mixed grip (315lbs)
30 total reps in 15 min (9,6,6,5,4)
GHR (now we have a new back extension machine with a GHR fonction)
25 total reps with BW
Reverse hyper one leg
1x12 (45lbs)
Calves
3x10
04-02-10
Medium grip bench press
1x3 (160)
1x3 (185)
1x5 (225)
Bent over row supinated grip (175lbs)
41 total reps (8,5,6,5,6,5,6)
Incline DB press (70)
10,10,9
DB Lying ext. (32,5)
10,10
05-02-10
Force ramping Desilets Style
BB Bench lunge
6x3 (135,135,145,150,155,165)
1x13 (135)
Leg curl (135)
10,8,5
Leg press
10,10,12
Calves: 2min under tension
Haha
Got a 305 pounds front squat now!
Wow…305lbs! My best Front squat ever is 295lbs…you’re near the three plates!
10-02-10
Deadlift mixed grip (335lbs)
7x3
BB RDL (225lbs)
1x10(15s pause) 3
GHR
(18 total reps)
Calves
3x10
11-02-10
Medium grip bench press
7x3 (185,195,205,205,205,225,225)
1x10 (185)
Hang snatch
7x3 (110lbs)
(25lbs)A1 Chin-up (8,7,8)
(30lbs)A2 Lying DB triceps ext.(3x10)
Sti qu’y’est plate Nick Tuminello.
Im still waiting for the next Question of Strenght by Poliquin!
13-02-10
BB bench lunge
6x3 (135;145;155;160;165;170) Easy
1x15 (135)
Leg curl (135); Rest 60s
10,7,5
Leg press
10,15,12
Calves
2min under tension
15-02-10
Seated Military press
6x3 (135) Easy
1x10 (115)
Hang snatch
6x3 (115,115,115,135,135,135)
Dips; 45lbs
(3x12)
Seated biceps curl; 27,5lbs
(12,10,10)
Straight sets or ramp?
Straight on military press…ramp on hang snatch
17-02-10
Deadlift mixed grip
6x3 (320) Easy
RDL; 225lbs
1x12 (15s pause) 4
GHR; 18 total clean reps
Reverse hyper one legged; 45lbs
1x15
Calves
3x10
I feel my calves on front squat. I never train them otherwise and their size is good.
I took a week off…
01-03-10
Power clean 5x5
(155,165,165,165,165)
Incline Bench press 5x5
(155,165,175,175,175)
Latpulldown supinated (Chin-up for the lazy)
3x10
EZ triceps ext.
(12,12,10)
Flat DB press to neck drop set (slow motion)
1x10 (52,5)
1x6 (45)
Do you like your new university program?