#175 Postby Scott Shetler » Thu Nov 06, 2014 5:05 pm
Getting caught up on the log....
Cycle 2:9
Week 2
BW = 189.5lbs.
Tuesday, 11/4/14 - long cycle & bench
long cycle: 16kg x 50 (10rpms) / 5:00, NBL=50, Volume=1,600kg
bench press: 105x5, 120x5, 135x5
rows: 6 sets
pushdowns, curls, laterals x 3 sets
running x 20:00
Monday, 11/3/14 - long cycle & squat
long cycle: 16kgx18/2:30, 20kgx11/1:30, 24kgx7/1:00, 16kgx24/3:00 - NBL=60, Volume=2,120kg
squat: 145x3, 165x3, 185x3
GHR: 3 sets
weighted abs: 3 sets
pulldowns: 3 sets
Week 1
BW = 191.5 lbs.
Friday, 10/31/14 - long cycle
long cycle: 16kg x 48 (6,6,6,6,7,7,10) / 7:00 - NBL=48, Volume=1,536kg
1-arm jerk: 16kgx5, 24kgx3, 32kgx1 / 3 sets
lat pulldowns: 3 sets
running x 25:00
Thursday, 10/30/14 - deadlift
long cycle (light / technique sets): 12kg x 5, 16kg x 3, 20kg x 1 / 3 sets - volume = 768kg
deadlift: 215x3, 250x3, 280x3
rack pull #3 pin: 295x1, 315x1, 335x1
pull-ups x 28 reps
kettlebell snatch: 16kg x 40+40 / 5:00
Tuesday, 10/28/14 - long cycle & bench
long cycle: 16kg x 44 (7,8,9,9,11) / 5:00 - NBL = 44, volume = 1,408kg
bench press: 110x3, 130x3, 145x3, 95x15
rows: 5x10, 1x15
curls / pushdowns / laterals x 3 sets