Squat
235x3x10
Bench
200x3x10
Row
195x3x10
Glute Ham Raise
BWx3x10
Reverse Hyper
160x3x16
Last Saturday's Training. Had to make do training out of town without much of my usual equipment. Training tonight again.
Squat
245x3x5
Bench
225x3x5
Row
205x3x10
Tuesday:
Squat
275x3x5
Press
195x3x5
Deadlift
385x5
Pullups
3x2xBW
Glute Ham Raise
3x10xBW
Thursday
Squat
285x3x5
Bench
245x3x5
Power Clean
65x5x3
Row
155x3x10
Glute Ham
BWx3x10
Reverse Hyper
70x3x15
Last night's training. Doing a test of my max 5s to set up for the meet prep.
Squat
405x5
Bench
285x5
Deadlift
405x5
Followed by 10 beers. GPP starts on Sunday.
GPP Started on Monday night. It was a total shitshow. We underestimated how taxing the zercher squat would be. Both me and my training partner were nauseous and could barely finish the workout. We have another round tonight that we will adjust.
Monday night's training:
All sets done on 30 seconds rest
Zercher squat
135x5x10
Incline Bench Press
135x5x10
Lat Pulldown
50x5x10
Hammer Curl
25x5x10
Lying Tricep Extension
55x5x10
We retuned the GPP so that we can actually do it properly. Results were fantastic
All sets done on 30 seconds rest
Zercher squat
105x5x10
Incline Bench Press
105x5x10
Good Morning w/Cambered bar
105x5x10
Lat Pulldown
90x5x10
Hammer Curl
25x5x10
Lying Tricep Extension
45x5x10
Cambered Bar Squat
235x3x10
Press
145x3x10
Cambered Bar Good Morning
125x3x10
Glute Ham Developer
bwx3x10
pullups
bwx3x2
dumbbell hammer curls
each arm 35x3x10