Sunday, December 22, 2013

Training log Week 4



Week 4:

This was a heavy week for me which will be followed by a week of deloading and speed work.

Weight x sets x reps in lbs

Squat
315 x 3 x 3
Reverse bands
up to 395 x 3

Assistance work:
Glut/ham raises
sled push/pull
abs

Bench

210 x 3 x 3
reverse bands
275 x 1
295 x 1

Assistance Work:
incline alt db press
db tricep extension

Deadlift:

225 x 3
275 x 1
315 x 1
365 x 3 x 3

Assistance work:
Straight leg deficit
Front squats
Glut/ham raises
Abs

Event day

Overhead press
Warm up
195 x 4
175 x 5

DB farmers carry x 3
Keg carry x 2

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