BENCH
Set 1: 135 lbs × 8
Set 2: 225 lbs × 8
Set 3: 275 lbs × 8
Set 4: 295 lbs × 8
Set 5: 315 lbs × 8
Easy 8 here
HAMMER STRENGTH BENCH
Set 1: 270 lbs × 10
Set 2: 270 lbs × 10
Set 3: 270 lbs × 5
Set 4: 180 lbs × 9
Last set was a drop set. Fatigued out before 10 reps with 270.
SEATED PIN PRESS
Set 1: 135 lbs × 5
Set 2: 155 lbs × 5
Set 3: 185 lbs × 5
Set 4: 225 lbs × 4
Brutal little shits.
CABLE ROWS
Set 1: 150 lbs × 15
Set 2: 150 lbs × 15
Set 3: 150 lbs × 15
TRICEP PRESSDOWNS
Set 1: 150 lbs × 15
Set 2: 150 lbs × 15
Set 3: 130 lbs × 19 (12, 4, 3)
Rest paused the last set.
SEATED CALF RAISES
Set 1: 90 lbs × 12
Set 2: 90 lbs × 12
Set 3: 90 lbs × 12
15m elliptical
____
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