Tuesday 09.04.2018

In fact, feeling awkward or uncomfortable when you try something new is a good sign you are on the right track. Life will never change unless you do.

Weightlifting

A) Snatch: 80/3*2, 80/2

B) Power Clean: 80/3*3, 75/3*4

C) Jerk: 80/3, 80/2*2

D) FS: 80/3, 85/2, 80/3*3, 80/2

E) RDL: 80/3*4

Hypertrophy

DELOAD

Week 5, Day 1: All at 10RM-15% (Week 1’s weight), 1/2 reps of week 1

A) Close Grip Bench Press x 2

B) Seated DB Press x 2

C) Seated BB Tricep Extension x 2

D) 2-Arm Parallel DB Row x 2

E) Close Stance Toes Forward Squats x 2

F) Lying Leg Curl x 2

G) Candlestick x 2

Strength

A) Press: 50/5, 60/5, 70/5

B) Press (% of 90%): 65/5, 75/5, 85/5+AMRAP

C) Dips: 5×10

D) Bent Over Row: 5×12

Hybrid

A) BS: 3×8 at 70%

B) BP: 3×5 at 80%

C) Decline BP: 2×6-12

D) Incline Flyes: 2×10-15

E) Dips: 2×8-12

F) Skull Crushers: 2×6-12

G) Tricep Pushdown (Banded): 2×10-15

H) DB Lateral Raise: 2×10-15

I) DB Rear Lateral Raise: 2×10-15

J) Waitress Carries: 3×25 steps e/a

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