Monday (5-18-2015)
squat 135x5, 185x5, 225x3, 260x3, 265x3, 270x3
sumo deadlift 135x5, 185x5, 225x3, 295 2x6
power clean 145 5x3
machine calf press 675 3x12

Tuesday (5-19-2015)
bench 45x5, 95x5, 135x5, 175x3, 190x3, 200x3, 205x3
dumbbell row 95 10,10,8,6
press 45x5, 90x12, 85x10, 85x8, 75x8
chin-up 11, 8, 6, 6
lateral raise 20 4x12
hammer curl 35 4x10

Thursday (5-21-2015)
squat 135x5, 185x5, 225x3, 255x2, 270x3, 280x2
deadlift 135x5, 185x5, 225x3, 275x2, 315x1 335x3, 345x2
power clean 135x3, 150 5x3
machine calf press 725 2x12, 675 1x12

Friday (5-22-2015)
bench 45x5, 95x5, 135x5, 165x3, 195x3, 205x4, 215x2
dumbbell row 95 10,10,8,6
press 45x5, 85 12,12,10,8
chin-up 11, 8, 6, 6
lateral raise 25 3x8
hammer curl 35 3x10

Monday (5-25-2015)
squat 45x5, 135 2x5, 185x5, 225x3, 265x2, 290x2
deadlift 135x5, 185x5, 225x2, 245x4, 255x4, 265x2
power clean 135x3, 150 5x3
machine calf press 725 3x12
hanging leg raise 2x20

Wednesday (5-27-2015)
bench 45x5, 95x5, 135x5, 165x3, 195x2, 210x1, 220x2
dumbbell row 100 8,6,6
press 45x5, 105 8,6,6
chin-up +25 8,6,6
lateral raise 25 3x8
hammer curl 35 3x10

Friday (5-29-2015)
deadlift 135x5, 185x5, 225x5, 275x2, 315x2, 335x2, 355x4
power clean 135x3, 145x3, 155x1
machine calf press 725 3x12
hanging leg raise 2x20

Weight (today): 180 lb

Notes: Really liked this program.  It's ostensibly 6 weeks, but the 6th is meant to be a 1RM test week or the week of a meet, so I'm done with this cycle.  Planning to run it one more time before the baby comes.

Posted by: leoncaruthers at 08:37 AM | No Comments | Add Comment
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