11-16-2012 Workout

Feeling beat up so keeping things light for a couple weeks to get some blood flowing, some hypertrophy and some rest.

Sticking with the same template but all my main lifts for the time being will be done with higher reps.

Accessory work will be supersetted after the main lifts.

LOG CLEAN AND PRESS
Set 1: 90 lbs x 10
Set 2: 140 lbs x 8
Set 3: 140 lbs x 8
Set 4: 140 lbs x 8

1A :BAND SCAPULA RETRACTIONS
Set 1: 200 lbs x 15
Set 2: 200 lbs x 15
Set 3: 200 lbs x 15

1B: SEATED DUMBBELL SHRUGS
Set 1: 100 lbs x 15
Set 2: 100 lbs x 15
Set 3: 100 lbs x 15

2A: NEUTRAL GRIP LAT PULLDOWNS
Set 1: 150 lbs x 12
Set 2: 150 lbs x 12
Set 3: 150 lbs x 12

2B: GLUTE HAM SITUPS
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

3A: INCLINE DB CURLS
Set 1: 35 lbs x 12
Set 2: 35 lbs x 12
Set 3: 35 lbs x 12

3B: DUMBBELL EXTENSIONS
Set 1: 35 lbs x 12
Set 2: 35 lbs x 12
Set 3: 35 lbs x 12

____

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.