10-14, 10-15 and 10-16

Got a little lazy with updating the log.

10-14

Miss Thursday from a horrible head cold so I wanted to make up squats at least Friday. Kept it rawwwwwwwwww and did something a bit different than my usual.

Olympic Squats using cambered bar
bar x 5
135 x 3
225 x 3
315 x 3
365 x 2
415 x 1
435 x 1
450 x 1
475 x 1

GHD Raise
20 reps

10-15

Upper Body Accessory work.

DB Bench
45 x 10
100 x 15
100 x 15

Tricep rope pressdowns
130 x 15
130 x 13
130 x 12

DB rows
125 x 10
125 x 20

Lat Pulldowns
130 x 2 x 10

Face Pulls
130 x 3 x 12

Plate Raises
45 x 3 x 12

10-16

Deadlift work, didn’t feel like pulling from the floor today so I worked it in other ways.

Rack suspended good mornings
135 x 10
225 x 5
275 x 5
325 x 5
345 x 5

RDL
135 x 10
225 x 2 x 15

Adductors
170 x 12
210 x 3 x 10

Abductors
250 x 3 x 10

Leg curls
190 x 3 x 10

Leg extensions
210 x 3 x 10

____

Pick up a copy of Behemoth Strong on Kindle. A definitive program for building strength and improving your numbers for powerlifting. .

Pick up a copy of Behemoth Strong on PDF. .

Like the Kansas City Barbell gym's Facebook Page for news on events, programs, hosted meets, and more!.

To inquire about training, contact us for more information about gym membership or to set up a call about remote coaching if you are not located in KC or unable to attend our gym.