Warmup:
110x5, 135x5, 160x3
Work Sets:
200x5, 230x3, 255x5
Assistance Work:Good Mornings 70x12,12,12,12
Hanging Knees to Elbows: BWx6,6,6,6
Plank-ups 1x12 per side
Left plank hold 1x45 seconds
Right plank hold 1x45 seconds
Front plank hold 1x45 seconds
Warmup:
55x5, 70x5, 85x3
Work Sets:
105x5, 115x3, 130x4
Assistance Work:
Today I did the Alwyn Cosgrove 'Evil 8' complex. It's basically a 6-1 ladder of the following 8 exercises:
Deadlift
Romanian deadlift
Bent Rows
Power Clean
Front squat
Push press
Back squat
Good morningI used a 70lb barbell.
Warmup:
110x5, 140x5, 165x3
Work Sets:
195x3, 220x3, 250x3
Assistance Work:
Leg Press: 3 plates per sidex15,15,15,15
Prone Leg Curl: 77x10,10,10,10
Warmup:90x5, 110x5, 135x3
Work Sets:
155x3, 180x3, 200x5
Assistance Work:
Incline Dbell Press: 40x15,15,15,15
Dbell Rows: 55x10,10,10,10
Warmup:
110x5, 135x5, 160x3
Work Sets:
190x3, 215x3, 240x6
Assistance Work:
Good Mornings 65x12,12,12,12,12
Hanging Knees to Elbows: BWx6,6,6,6,6
Warmup:
55x5, 70x5, 85x3
Work Sets:
95x3, 110x3, 125x5
Assistance Work (Superset):
Dips 10,10,10,8,8
Chins 5,5,5,3,3
Core:
Atomic Situps 3x25
Warmup:
110x5, 140x5, 165x3
Work Sets:
180x5, 210x5, 235x5
Assistance Work:
Leg Press: 3 plates per sidex15,15,15,15,15
Prone Leg Curl: 70x10,10,10,10,10
I did the leg press/leg curls explosively. My legs are toast, especially after an hour of tennis this morning.
Warmup:
90x5, 110x5, 135x3
Work Sets:
145x5, 165x5, 190x9
Assistance Work:
Nautilus Plate Bench: 90x15,13,12
Plate Loaded Row: 50x15,15,15
Warmup:
110x5, 135x5, 160x3
Work Sets:
175x5, 200x5, 230x9
Assistance Work:
Good Mornings: 65x12,12,12,12,12
Hanging Knees to Elbows: BWx7,7,7,7
Warmup:
55x5, 70x5, 85x3
Work Sets:
90x5, 105x5, 115x7
Assistance Work (superset):
Dips BWx10,10,8,7
Chinups BWx5,5,5,5
