Monday
Training Day 19
AM
A. back squat with chains - 165# + chains; 12 sets of 3 @ 20X1; rest 45 sec
B1. seated barbell press no back support @ 12X2; 4-5 x 5; rest 2 min
B2. mixed grip wtd chin ups @ 21X0; 2-3 x 5; rest 2 min
C. low bench step up @ 2010; 15-20/leg x 2 sets; rest 1 min b/t legs
PM
5 sets:
unbroken KBS - 88#
rest 10 sec
AMRAP burpees in 30 sec AFAP
rest 10 sec
15 ghd sit ups
rest 3 min walking
Comments/results:
A. Back squat lower weight with chains faster temp with less rest. This felt great I need to warm up a little more.
B1. 105-5, 115-5, 120-5, 125-5, 125-4 I have to warm my shoulders up more on this work.
B2. 70-3, 75-3, 80-3, 85-3, 90-3 This felt good weight was pretty good 3 reps every set
C. Added tempo raised reps and lowered sets. Used 20# dbs second set better on left 12inch
Comments/results:
A. Back squat lower weight with chains faster temp with less rest. This felt great I need to warm up a little more.
B1. 105-5, 115-5, 120-5, 125-5, 125-4 I have to warm my shoulders up more on this work.
B2. 70-3, 75-3, 80-3, 85-3, 90-3 This felt good weight was pretty good 3 reps every set
C. Added tempo raised reps and lowered sets. Used 20# dbs second set better on left 12inch
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