- Joined
- Oct 23, 2008
- Messages
- 9,068
- Reaction score
- 0
January 31, 2015
HB Squat
Bar x bunch
60kg x 5
80kg x 2
100kg x 2
115kg x 2
125kg x 2, 9 sets
80kg x 5, 3 sets (hip circle)
Plus two extra pause squats with 60kg to compare torso angle, due to a discussion about the necessary force to keep a straight back in high bar versus low bar squats.
Narrow grip bench
Bar x bunch
60kg x 5
72.5kg x 2
82.5kg x 2
92.5kg x 2, 10 sets
Press
Bar x bunch
36kg x 5
46kg x 4
56kg x 4, 2 sets
66kg x 4, 7 sets
56kg x 4, 2 sets
A1. Fat bar pull-ups: Bw x 12, 5 sets
A2. Face-pulls: Med green x 20, 5 sets
B1. Bulgarian split squat: Bw x 12, 4 sets
B2. Adductors: Mini red x 20, 4 sets
C1. Glute Ham Raise: Bw x 20, 3 sets
C2. TKE: Black band x 20, 3 sets
Bodyweight: 87.4kg.
PM Conditioning
Cycling
5 min warm-up, 10s sprint + 50s recovery x 12, 5 min cool down
HB Squat
Bar x bunch
60kg x 5
80kg x 2
100kg x 2
115kg x 2
125kg x 2, 9 sets
80kg x 5, 3 sets (hip circle)
Plus two extra pause squats with 60kg to compare torso angle, due to a discussion about the necessary force to keep a straight back in high bar versus low bar squats.
Narrow grip bench
Bar x bunch
60kg x 5
72.5kg x 2
82.5kg x 2
92.5kg x 2, 10 sets
Press
Bar x bunch
36kg x 5
46kg x 4
56kg x 4, 2 sets
66kg x 4, 7 sets
56kg x 4, 2 sets
A1. Fat bar pull-ups: Bw x 12, 5 sets
A2. Face-pulls: Med green x 20, 5 sets
B1. Bulgarian split squat: Bw x 12, 4 sets
B2. Adductors: Mini red x 20, 4 sets
C1. Glute Ham Raise: Bw x 20, 3 sets
C2. TKE: Black band x 20, 3 sets
Bodyweight: 87.4kg.
PM Conditioning
Cycling
5 min warm-up, 10s sprint + 50s recovery x 12, 5 min cool down
Last edited: