Week of February 9 - President's Day

February 9, 2010

Deadlift Training

*All Lifts Performed Raw

Deadlift

490 x 2 x 1

Speed Deadlifts (varied grip)

390 x 3 x 8

3 Circuits of the following lifts:

Stiff Legged Deadlifts

315 x 8 x 3

Bent Over Row w/ T-Grip bar

225 x 8 x 3

Underhand Grip Lat Pulldowns

160 x 8 x 3

Glute Hamstrings Raises (GHR's)

Blue Band x 10 x 3

2/11/10

Bench Press Training

Bench Press

235 x 8 x 2

Close Grip Bench Press

195 x 8 x 2

Incline Bench Press w/ Carpet

190 x 8 x 2

Front Laterals

25 x 12 x 2

Side Laterals

30 x 12 x 2

Bent Laterals

35 x 12 x 2

Concentration Curls

45 x 12 x 2

Straight Bar Curls

115 x 6 x 2

Hammer Curls

55 x 10 x 2

2/13/10

Squat Training

Pull Throughs

Thin and Thick Blue Band x 15 x 3

Front Squats w/ T-Grip Bar

185 x 10 x 1

225 x 8 x 1

275 x 6 x 1

Box Squats

225 x 4 x 1

325 x 4 x 1

415 x 2 x 1

505 x 2 x 1 (add suit and belt)

525 x 1 x 1

555 x 1 x 1

575 x 1 x 1

Standing Calf Raises

230 x 15 x 3

Dumbell Calf Raise

115 x 12 x 3

2/15/10

Chest/Accessory Training

Dumbell Flyes

45 x 15 x 1

55 x 12 x 3

Wide Grip Floor Press

135 x 8 x 1

185 x 8 x 1

225 x 6 x 4

Lying Dumbell Tricep Exts.

45 x 8 x 3

Cable Pushdowns

100 x 6 x 3 (Partial)

60 x 6 x 3 (Full)