Week#6
25/09/12 – GS Day 16
Stretching – Hips, Hams
Back SQ – Bar*5*2, 40*5, 60*5*2, 80*2, 90*5*2, 90*5 Belt
Pause SQ Chains(3s), 60*3*4(60 Chains)
Zercher SQ – 65*5, 70*5, 80*5
Clean off Blocks – 50*3*4
Tricep Bar Pulls – 50*6, 60*5, 70*5, 80*5
Goodmornings – 22*5, 32*5*3
26/09/12 – GS Day 17
BP – Bar*5, 40*5*2, 60*5, 70*5, 80*5
HT Tricep Bar – 52*5, 62*5, 72*5, 77*5
One Armed DB Press – 17.5*5, 20*5, 25*5, 30*5
Wide Rows – 45*6, 50*6, 55*6, 60*6
Dips – 10*8, 20*6, 30*6*2
Hanging Ab’s – BW*10*4
Reverse Grip Pull Up’s – BW*10*4
Stretching
28/09/12 – GS Day 18
Stretching
S DL – 40*5, 60*5, 80*5, 95*5, 105*5*3
Deficit C DL – 85*5*4
BB Shrugs – 80*5, 90*5, 95*5, 100*5
Bench Pull – 60*5*4
Goodmornings – 30*5, 40*5*3
DB Rows – 25*8, 30*8*3
Hanging Ab’s – BW*10*4