Monday night Bench Press Training from 9th April 2012
A. Bench Press (raw):
150kg 1 170kg 1
B. Bench Press (shirted to 3 board)
290kg 1 317.5kg 1 330kg 1 345kg 1
C. Bench Press (against purple bands)
100kg 2 110kg 2 117.5kg 2
D. Seated Shoulder Press
3 sets 12 reps
E. Rear Delts:
4 sets of 10 reps
C. Mini band rotator cuff work:
3 sets of 10 reps/side
That’s it. All done
Had a bad cold so cut things short.
Wednesday night Squat and Deadlift Training 11th April 2012
A. Squats (to box)
140kg 3 160kg 3 170kg 3 180kg 3 185kg 3
B. Deadlifts (from low boards,no belt)
180kg 3 215kg 3 235kg 3 255kg 3
C. Floor Deadlifts (no belt)
100kg 8 140kg 3
D. Leg Press
280kg 10
