Heavy Bench Day | ||||
---|---|---|---|---|
Exercise | 7/14 2010 | 7/22 2010 | 8/6 2010 | 8/13 2010 |
Bench (no pause on chest) | 135x10 | 135x10 | 135x10 | 135x10 |
185x10 | 185x8 | 185x8 | 185x8 | |
225x6 | 240x5 | 255x4 | 265x3 | |
245x6 | 260x5 | 275x4 | 285x3 | |
265x6 | 280x5 | 295x4 | 305x3 | |
275x6 | 290x5 | 305x4 | 315x2 | |
285x6 | 300x5 | 315x4 | 315x1 | |
285x6 | 300x3 | 315x3 | ||
Incline Dumbbell Press | 65x12* | 70x12* | 75x12* | 75x12* |
80x11* | 80x12* | 80x10* | 80x10* | |
85x8* | 85x8* | 80x6* | 80x11* | |
Reverse Grip Bench Press | 135x12 | 135x12 | 135x12 | 155x12 |
155x9 | 155x10 | 155x12 | 165x12 | |
155x6 | 155x8 | 165x12 | 170x9 | |
Skullcrushers w/Triceps Bar | 45x12** | 55x12** | 65x12** | 65x12† |
60x12** | 65x12** | 75x12** | 80x12† | |
70x9** | 75x9** | 80x8** | 85x10† | |
* Weight is per arm ** Assuming triceps bar weighs 45 lbs. † Triceps bar was unavailable, so used a standard bar |
Friday, August 13, 2010
Day Two, Week Five: Heavy Bench Press
Day One, Week Five: Squats
Squat Day | ||||
---|---|---|---|---|
Exercise | 7/15 2010 | 7/23 2010 | 8/5 2010 | 8/12 2010 |
Squat | 135x10 | 135x10 | 135x10 | 135x10 |
185x8 | 185x8 | 185x8 | 185x8 | |
275x6 | 290x5 | 310x4 | 330x3 | |
305x6 | 320x5 | 340x4 | 360x3 | |
325x6 | 340x5 | 360x4 | 380x3 | |
345x6 | 360x5 | 380x4 | 400x3 | |
355x6 | 370x5 | 390x4 | 410x3 | |
355x6 | 370x5 | 390x4 | 410x3 | |
Romanian Deadlift | 135x12 | 225x12 | 245x12 | 265x12 |
185x12 | 255x12 | 265x12 | 285x12 | |
225x10 | 275x10 | 285x10 | 305x10 | |
Seated Row | 140x12 (P) | 150x12 (P) | 160x12 (P) | 170x12 (P) |
160x12 (P) | 160x12 (P) | 170x12 (P) | 180x10 (P) | |
170x9 (P) | 170x12 (P) | 180x12 (P) | 180x8 (P) | |
Single-leg Press | 165x12* | 255x12* | 290x12* | 315x12* |
210x12* | 290x12* | 315x12* | 345x12* | |
255x12* | 315x12* | 340x12* | ||
* Weight is per leg, including sled weight (P) Machine at the PRO Club |
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