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ojisan





Alsruhe Program - wk5

Posted by ojisan, 15 February 2017 · 72 views

Ranked #22

Barbell Row

  • 135 Lb x 5 reps + 40 Lb Rep PR
  • 135 Lb x 5 reps + 40 Lb Rep PR
  • 135 Lb x 5 reps + 40 Lb Rep PR
  • 135 Lb x 5 reps + 40 Lb Rep PR
  • 135 Lb x 5 reps + 40 Lb Rep PR

Bench Press (Touch & Go)

  • 120 Lb x 5 reps
  • 130 Lb x 5 reps
  • 140 Lb x 5 reps
  • 155 Lb x 5 reps
  • 165 Lb x 5 reps

One-Arm Barbell Row

  • 45 Lb x 5 reps
  • 45 Lb x 5 reps
  • 45 Lb x 5 reps
  • 45 Lb x 5 reps
  • 45 Lb x 5 reps

Incline Bench Press

  • 95 Lb x 5 reps
  • 105 Lb x 5 reps
  • 115 Lb x 5 reps
  • 125 Lb x 5 reps
  • 135 Lb x 4 reps

Bodyweight

179 Lb



+Ab work
Dips
Explosive pushups
Face pulls





May 2017

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