02.23.18

Roll out/Warm Up

Back Squat – TM=355

x 20 – bar lbs

1x 0 – 135 lbs

x 5 – 225 lbs

x 3 – 70% (245 lbs)

x 3 – 80% (280 lbs)

x3 – 90%  (315 lbs)

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Joker Sets

x 2 – 335 lbs

x 1 – 345 lbs

x 1 – 365 lbs

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Leg extension 4 x 10

Hamstring Curls 4 x 10

Stretch

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02.26.18

Roll out/Warm up

Push Press – TM= 220
x10 – Bar

x 5 – 135 lbs

x5 – 135 lbs

x 5 – 75% (165 lbs)

x 3 – 85% (185 lbs)

x 1 – 95% (205 lbs)

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Joker Sets

x 1 – 225 lbs

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Arnold Press – 4 x 10 (Heavy)

Shoulder Lateral Raises – 4 x 10

Facepulls – 4 x 12

Front Raises – 4 x 8 each

Shrugs – 3 x 12 (HEAVY!)