DEADLIFT
Set 1: 135 lbs x 2
Set 2: 135 lbs x 2
Set 3: 225 lbs x 2
Set 4: 315 lbs x 2
Set 5: 405 lbs x 1
Set 6: 495 lbs x 1
Set 7: 545 lbs x 1
Set 8: 595 lbs x 1
10# more than last time. Tried 615 but started the bar too far away from my shins and screwed the start of the pull. Probably could have had it if I didn’t mindfuck myself beforehand. 595 wasn’t hard at all… really determined to get this mental block defeated.
SAFETY SQUAT BAR SQUAT
Set 1: 255 lbs x 8
Set 2: 255 lbs x 8
Took a DL stance with these and buried them. Hard as hell.
WIDE GRIP PULLDOWNS
Set 1: 150 lbs x 20
Set 2: 150 lbs x 10
Set 3: 150 lbs x 10
SEATED DUMBBELL SHRUGS
Set 1: 120 lbs x 12
Set 2: 120 lbs x 12
Set 3: 120 lbs x 12
CABLE CURLS
Set 1: 137 lbs x 12
Set 2: 157 lbs x 10
Set 3: 157 lbs x 10
STANDING ABS
Set 1: 100 lbs x 12
Set 2: 100 lbs x 12
Set 3: 100 lbs x 12
Starting to stick to 60s rest between all accessory work again, have been slacking with that.
____
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.
This site uses Akismet to reduce spam. Learn how your comment data is processed.
© 2019 kc barbell | site by katie harrington design | photos by Adri guyer