Monday
Squats - 275 3x9
Bench - 200 3x9
deadlift - 295 3x9
Tuesday
Incline dumbell bench - 70lbers x8, 80lbers x8
Lat pulldowns - 4x10
Seated military press - 115x6, 135x5
Hammer curls with plates 5x12 @25lbs
Rolling tricep extensions 5x12 @25lbs
Wednesday
Squat 4x7 @ 295
Bench 4x7 @ 215
Straight leg deadlift - 2x6 @ 245
Friday
Deadlift - 335 2x4, AMRAP x 8
Bench - 225 3x5, AMRAP x6
Dumbell rows 75x12, 95 2x12
Saturday
Squats - 315 4x5, AMRAP x 7
An rollouts 2x8
Volume on this program is already starting to creep up. Not sure how much I like doing lots of reps with my sets but that must mean it’s good for me if I hate doing it, right? This better help me gain some muscle when I gain my freshman 15 between now and the new year. Groin still hurts some but is still slowly getting better, able to sit into squats a little more confident/less pain. Pretty much doing just what I can get done in limited time with hunting season in rut with one week to go
Also note: dragging a deer out of the woods is incredible cardio
4 comments:
Sets of 9! I’ve never seen that before.
Nice numbers with the higher reps. It is good for you. It would be good for me too - someday. 😜
I like the idea of plate hammer curls. I’ll try them next week. Pinch grip?
Some of my plates have areas to put your hands through to grip it, like the newer CAP plates that I use. You could try it that way!
OK, we're good there. 25 seems like a lot, sitting here at my desk...
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