Hitting my 3's week so I'm ready to hit some clean singles. I talked to my old pal Duke to hit some heavy squats at his house Friday morning so I'm not going to go balls to the wall with deadlifts.
Bench Day
A. Bench Bar weight x 20 135x10 185x8 225x5 250x3 285x3 320x3 355x1
B. Flat DB Press 90lb 3x15
C. Weighted Pull Ups 60lbs 3x10
D1. Rope Lat Pull Downs 3x15 D2. Face Pulls 3x20
E1. Rope Tricep Pushdowns 3x10 E2. Hammer Curls 3x15
Deadlift DayA. Deadlift 135x10 225x5 315x5 385x3 440x3 495x3 525x1
B. Hyper Extensions 4x12
C. Ab Machine 3x20
