BrotherIron
VIP Member
- Mar 6, 2011
- 10,717
- 2,809
Active recovery and just in time. Need a bit of a break. Of course no belt, no sleeves, no wrist wraps, nothing...
Having fun helping with SS's training. She's ungodly strong... She did OTM speed pulls with 285+70lbs chain easily.
ACTIVE RECOVERY WEEK
WAVE3 WEEK4 DAY1
BENCH/ SQUAT
WAVE3 WEEK4 DAY2
DEADLIFT/ OHP
WAVE3 WEEK4 DAY3
SQUAT/ BENCH
Having fun helping with SS's training. She's ungodly strong... She did OTM speed pulls with 285+70lbs chain easily.
ACTIVE RECOVERY WEEK
WAVE3 WEEK4 DAY1
BENCH/ SQUAT
Comp. Bench~ 95x15, 135x7, 175x7, 215x7
Paused B. Squat (3sec)~ 145x5, 265x5, x5, x5
Rolling Tricep Ext w/ DB~ 30x10, x10, x10
Paused B. Squat (3sec)~ 145x5, 265x5, x5, x5
Rolling Tricep Ext w/ DB~ 30x10, x10, x10
DEADLIFT/ OHP
Comp. Deadlift~ 135x7, 245x7, 285x7, 335x7
H.S. OHP +red mini band (each arm)~ 80+Bx7, +Bx7, +Bx7
Reverse Hyper~ 25x12, x12, BWx20
done from a deficit b/c I wore chucks. Normally pull from socks.
Reverse Hyper~ 25x12, x12, BWx20
SQUAT/ BENCH
Comp. Squat~ 145x5, 235x5, 265x7, 325x7, 365x7
Floor Press w/ Swiss Bar +71lbs chain~ Bar+Cx15, 140+Cx8, +Cx8, +Cx8
Standing Leg Curl (each leg)~ 20x12, x12
KB Biceps Curl~ 30x15, x11
Floor Press w/ Swiss Bar +71lbs chain~ Bar+Cx15, 140+Cx8, +Cx8, +Cx8
Standing Leg Curl (each leg)~ 20x12, x12
KB Biceps Curl~ 30x15, x11
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