Monday, 24 November 2014
Three-Day Ahnohld Split
75 min.
[You'll notice that I added a few more sets in most exercises. I think I will stick to the original, lighter scheme on Wednesday, lest I overtrain. But then again....]
warm-up: motions, stretching, etc.
SQ: 10, 8, 6, 6, 8 @ 185, 205, 225, 245, 215 lbs.
seated leg curls: 10, 8, 6, 10 @ 70, 90, 110, 80 lbs.
standing calf raises: 10, 10, 10, 10 @ 80 lbs.
BP: 10, 8, 6, 8 @ 185, 195, 205, 185 lbs.
PU (supinated): 12, 8, 6, 3/1
[Had to make the final rep a negative. Chinup grip is really hard on my hand bones, but I think it might actually give a better stretch to my lats. Work dem bi's!]
db MP: 10, 8, 6, 6 @ 40, 45, 50, 40 lbs.
EZ bar curl: 10, 8, 6 @ 60, 70, 80 lbs.
skull crushers: 10, 8, 5/1 @ 60, 70, 80 lbs.
[I failed on the final rep so I did a press up and a negative.]
GOALS: SQ 405 lbs, DL 485 lbs, BP 315 lbs, CoC #3 for reps
SQ = back squat, FSQ = front squat, OSQ = overhead squat, HSQ = hack squat, BSQ = Bulgarian squat, JSQ = Jefferson squat, ZSQ = Zercher squat, GSQ = goblet squat;
DL = deadlift, SDL = snatch deadlift, RDL = Romanian deadlift;
(D/I)BP = (decline/incline) bench press, PU = pullup, MP = military press, CL(J) = clean (and jerk), SN = snatch;
bb = barbell, db = dumbbell, kb = kettlebell, mb = medicine ball &c.
No comments:
Post a Comment