Week#3
04/09/12 – GS Day 7
Stretching
Zercher Front SQ – 50*8, 60*8, 65*8, 65*5*3
Cambered Bar SQ – 40*8*4
Bench Pull (weight excl. bar) – 40*8*3, 45*8
Rotators – 7*8*4
Hanging Ab’s – BW*10*4
Wide Box SQ – 30*2*8
Note – The exercises were a little lighter today because of fatigue. Need more sleep and more consistent eating.
05/09/12 – GS Day 8
Stretching
Fat Grip BP – 40*8, 60*8, 70*6, 80*5, 85*5, 90*5
(Outer) Bench Log – 65*5, 75*5
(Inner) Bench Log – 75*5, 77.5*5, 80*5
Dumbbell Pullover – 20*10*4
Wide Rows – 45*6, 50*6, 55*6, 60*6
Dumbbell Flies – 12*10, 15*8*3
Superset ^ Rear Deltoid Flies – 7*10*4
Dips – BW*15*2, BW*12*2
Reverse Grip Pull Ups – BW*10, 5*10, 5*8, 5*7
Front Raises – 5*8*4
Rolling Ab’s – BW*6*2
Hanging Ab’s – BW*10*2
07/09/12 – GS Day 9
Stretching
Deficit Sumo DL – 40*8, 60*8, 70*8, 80*8, 90*5, 95*5*2
Fat Grip Alt. Rack Pulls – S60*6, C70*6, S80*6, S85*6
Seated Rows – 55*6, 60*6, 65*6, 70*6
Barbell Rows – 40*8, 50*8*4
Poor Man’s GHR – BB*7, BB*8*3
Reverse Hypers – 15*8*4
Hanging Ab’s – BW*12, BW*10*3