L-Sit Chin Ups Bodyweight (200lbs): 10,10,10,10,10 Performed at the beginning, after every 2 sets of neck exercises, and at the end of the workout. Neck Extension 10lbs: 25 15lbs: 20 25lbs: 20 35lbs: 10 47.5lbs: 25,25,25 Neck Flexion 10lbs: 25 15lbs: 20 25lbs: 20 35lbs: 10 47.5lbs: 25,25,25 Neck Side Flexion (Left) 10lbs: 25 15lbs: … Read more
Squat Warm Up 45lbs: 10 137.5lbs: 5 227.5lbs: 3 317.5lbs: 2 367.5lbs: 1 Main Sets 390lbs: 5 467.5lbs: X Blah failed. Hoping to set 4 PR’s 4 weeks in a row. Bench Press Warm Up 45lbs: 10 137.5lbs: 5 227.5lbs: 3 Main Sets 317.5lbs: 1,1,1,1,X Failed on 1st set, 2nd rep Failed on last rep … Read more
You’re doing it wrong…and you shouldn’t be curling in the squat rack anyways! *Edit: It’s a power rack shown above, not a squat rack. And the person pictured is Mark Nichols, 2006 Olympic Gold Medalist in Curling! And just to note, he never curls in the rack: [blackbirdpie url=”https://twitter.com/#!/MarkNichols_NL/status/185369490186440704″] So if an Olympic Gold Medalist … Read more
High Bar (aka Olympic) Squat Warm Up 45lbs: 20 137.5lbs: 5 187.5lbs: 3 Main Sets 247.5lbs: 5,5 1 second pause at the bottom Overhead Press Warm Up 45lbs: 10 72.5lbs: 5 97.5lbs: 5 137.5lbs: 3 162.5bs: 2 Main Set 190lbs: 5 Neck Extension 10lbs: 25 15lbs: 20 25lbs: 20 35lbs: 10 45lbs: 25,25,25 Neck Flexion … Read more
Low Bar Back Squat Warmup 45lbs: 10 137.5lbs: 5 227.5lbs: 3 317.5lbs: 2 407.5lbs: 1 Main Sets 352.5lbs: 5,5,5,5,5 Last set I around the 3rd rep I heard a huge rip in my shorts. A bit distracting, but continued on. After the set I saw a long thread hanging from my shorts, but no hole. … Read more