Monday (10-21-2013)
deadlift 135x5, 225x3, 315x2; 345 5,3,2
press 65x5, 95x3, 105x2; 120 5,3,2
chin-up +45 3x5
tricep pushdown 160x8, 150 2x8
dumbbell bicep curl 35x8, 30 2x8
lateral raise 25 3x8

Wednesday
squat 135x5, 185x3, 235x2; 275 5,3,2
bench 95x5, 135x3, 175x2; 205 5,3,2
pendlay row 135x5; 195 5,3,2
dips 3x15
pull-ups 8, 6, 6, 4

Friday
am:
power-clean to push-press 95x3, 115x3, 135 5x3
box jumps 30" 6x5
kettlebell swing 60 3x15
farmer's walk 60 2x100'
barbell shrug 155 3x10
pm:
tricep pushdown 150 5x8
dumbbell bicep curl 30 5x8
lateral raise 25 5x8

Weight (Saturday): 181 lb

Notes:  Back to lower-volume for barbell lifts to maintain strength through some hoped-for weight loss, with some higher-volume work for my lagging upper arms and shoulders.

Posted by: leoncaruthers at 09:53 AM | No Comments | Add Comment
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