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Volume Bench Block 7 Week 1

Posted by jzas, 25 May 2017 · 11 views

Bench Press (Touch & Go)

  • 135 Lb x 3 reps
  • 135 Lb x 15 reps
  • 135 Lb x 15 reps
  • 135 Lb x 15 reps
  • 135 Lb x 15 reps

Incline Bench Press (Paused)

  • 130 Lb x 4 reps
  • 130 Lb x 4 reps
  • 115 Lb x 5 reps
  • 115 Lb x 5 reps
  • 115 Lb x 5 reps

Paused DB Row

  • 70 Lb x 8 reps
  • 70 Lb x 8 reps
  • 70 Lb x 8 reps

Face Pull

  • 60 Lb x 12 reps + 3 Lb Rep PR
  • 60 Lb x 12 reps + 3 Lb Rep PR
  • 60 Lb x 12 reps + 3 Lb Rep PR
  • 60 Lb x 12 reps + 3 Lb Rep PR

Triceps Pushdown

  • 40 Lb x 25 reps + 15 Lb Rep PR
  • 50 Lb x 20 reps + 8 Lb Rep PR
  • 50 Lb x 16 reps + 23 Lb Rep PR
  • 50 Lb x 13 reps + 3 Lb Rep PR

Bodyweight

196 Lb



No additional notes




Heavy Bench Block 7 Week 1

Posted by jzas, 21 May 2017 · 16 views

Bench Press (Paused)

  • 45 Lb x 3 reps
  • 135 Lb x 3 reps
  • 155 Lb x 1 reps
  • 185 Lb x 1 reps
  • 170 Lb x 4 reps
  • 170 Lb x 4 reps
  • 170 Lb x 4 reps
  • 170 Lb x 10 reps + 10 Lb Rep PR

T-Shirt Press

  • 140 Lb x 10 reps + 5 Lb Rep PR
  • 140 Lb x 10 reps + 5 Lb Rep PR
  • 140 Lb x 10 reps + 5 Lb Rep PR
  • 140 Lb x 10 reps + 5 Lb Rep PR

Seated Cable Row

  • 80 Lb x 12 reps
  • 80 Lb x 12 reps
  • 80 Lb x 12 reps
  • 80 Lb x 12 reps

Dumbbell Bicep Curl

  • 15 Lb x 15 reps
  • 15 Lb x 15 reps
  • 15 Lb x 15 reps

Cable Flyes

  • 30 Lb x 20 reps + 3 Lb Rep PR
  • 30 Lb x 20 reps + 3 Lb Rep PR
  • 30 Lb x 15 reps + 18 Lb Rep PR

Rear Delt Fly

  • 70 Lb x 15 reps
  • 70 Lb x 15 reps
  • 70 Lb x 15 reps
  • 70 Lb x 15 reps

Bodyweight

196 Lb



No additional notes




Heavy Squat Block 7 Week 1

Posted by jzas, 20 May 2017 · 16 views

Low Bar Squat (No Belt)

  • 45 Lb x 3 reps
  • 135 Lb x 3 reps
  • 225 Lb x 2 reps
  • 295 Lb x 1 reps
  • 250 Lb x 4 reps
  • 250 Lb x 4 reps
  • 250 Lb x 4 reps
  • 250 Lb x 9 reps

Romanian Deadlift (RDL)

  • 135 Lb x 3 reps
  • 185 Lb x 2 reps
  • 215 Lb x 10 reps + 45 Lb Rep PR
  • 215 Lb x 10 reps + 45 Lb Rep PR
  • 215 Lb x 10 reps + 45 Lb Rep PR
  • 215 Lb x 10 reps + 45 Lb Rep PR

Leg Press

  • 365 Lb x 10 reps
  • 365 Lb x 10 reps
  • 365 Lb x 10 reps
  • 365 Lb x 10 reps

Seated Leg Curl

  • 110 Lb x 12 reps
  • 110 Lb x 12 reps
  • 110 Lb x 12 reps
  • 110 Lb x 12 reps

Cable Crunch

  • 120 Lb x 15 reps + 23 Lb Rep PR
  • 120 Lb x 15 reps + 23 Lb Rep PR
  • 120 Lb x 15 reps + 23 Lb Rep PR
  • 120 Lb x 15 reps + 23 Lb Rep PR

Bodyweight

194 Lb



No additional notes




Squat/Bench Testing

Posted by jzas, 02 May 2017 · 15 views

Low Bar Squat

  • 45 Lb x 3 reps
  • 135 Lb x 3 reps
  • 225 Lb x 2 reps
  • 275 Lb x 1 reps
  • 315 Lb x 1 reps
  • 355 Lb x 1 reps + 15 Lb Rep PR

Bench Press (Paused)

  • 45 Lb x 3 reps
  • 135 Lb x 3 reps
  • 155 Lb x 2 reps
  • 185 Lb x 1 reps
  • 200 Lb x 1 reps

Bodyweight

194 Lb



No additional notes




Sumo Deadlift Deload Pre-Testing

Posted by jzas, 20 April 2017 · 43 views

Sumo Deadlift

  • 135 Lb x 3 reps
  • 225 Lb x 2 reps
  • 315 Lb x 1 reps
  • 365 Lb x 1 reps
  • 400 Lb x 1 reps
  • 355 Lb x 1 reps
  • 355 Lb x 1 reps
  • 355 Lb x 1 reps
  • 355 Lb x 1 reps
  • 355 Lb x 1 reps

Bodyweight

194 Lb



No additional notes




Squat Deload Pre-Testing

Posted by jzas, 18 April 2017 · 34 views

Low Bar Squat

  • 45 Lb x 3 reps
  • 135 Lb x 3 reps
  • 225 Lb x 2 reps
  • 275 Lb x 1 reps
  • 315 Lb x 1 reps
  • 340 Lb x 1 reps + 5 Lb Rep PR
  • 300 Lb x 1 reps
  • 300 Lb x 1 reps
  • 300 Lb x 1 reps
  • 300 Lb x 1 reps
  • 300 Lb x 1 reps

Bodyweight

197 Lb



No additional notes




Volume Bench Block 6 Week 3

Posted by jzas, 15 April 2017 · 38 views

Bench Press (Touch & Go)

  • 45 Lb x 3 reps
  • 135 Lb x 3 reps
  • 140 Lb x 15 reps + 5 Lb Rep PR
  • 140 Lb x 15 reps + 5 Lb Rep PR
  • 140 Lb x 15 reps + 5 Lb Rep PR
  • 140 Lb x 15 reps + 5 Lb Rep PR

Bench Press (Paused)

  • 175 Lb x 2 reps
  • 175 Lb x 2 reps
  • 175 Lb x 2 reps
  • 175 Lb x 2 reps
  • 175 Lb x 2 reps
  • 175 Lb x 2 reps
  • 175 Lb x 2 reps

Paused DB Row

  • 70 Lb x 8 reps
  • 70 Lb x 8 reps
  • 70 Lb x 8 reps

Triceps Pushdown

  • 42.5 Lb x 21 reps
  • 42.5 Lb x 14 reps
  • 42.5 Lb x 11 reps
  • 42.5 Lb x 11 reps

EZ-Bar Curl

  • 60 Lb x 10 reps
  • 60 Lb x 10 reps
  • 60 Lb x 10 reps
  • 60 Lb x 10 reps

Face Pull

  • 57.5 Lb x 12 reps + 5 Lb Rep PR
  • 57.5 Lb x 11 reps + 5 Lb Rep PR

Bodyweight

194 Lb



No additional notes




Volume Squat Block 6 Week 3

Posted by jzas, 14 April 2017 · 45 views

High Bar Squat

  • 45 Lb x 3 reps
  • 135 Lb x 3 reps
  • 185 Lb x 2 reps
  • 225 Lb x 1 reps
  • 270 Lb x 4 reps + 20 Lb Rep PR
  • 270 Lb x 4 reps + 20 Lb Rep PR
  • 270 Lb x 4 reps + 20 Lb Rep PR
  • 270 Lb x 4 reps + 20 Lb Rep PR
  • 270 Lb x 4 reps + 20 Lb Rep PR
  • 270 Lb x 4 reps + 20 Lb Rep PR
  • 270 Lb x 4 reps + 20 Lb Rep PR

Cable Pull Through

  • 62.5 Lb x 12 reps + 5 Lb Rep PR
  • 62.5 Lb x 12 reps + 5 Lb Rep PR
  • 62.5 Lb x 12 reps + 5 Lb Rep PR
  • 62.5 Lb x 12 reps + 5 Lb Rep PR

Straight Arm Pulldown

  • 37.5 Lb x 10 reps + 5 Lb Rep PR
  • 37.5 Lb x 10 reps + 5 Lb Rep PR
  • 37.5 Lb x 10 reps + 5 Lb Rep PR
  • 37.5 Lb x 10 reps + 5 Lb Rep PR

Side Plank

  • 0 Lb x 30 reps
  • 0 Lb x 30 reps
  • 0 Lb x 30 reps
  • 0 Lb x 30 reps

Bodyweight

196 Lb



No additional notes




Sumo Deadlift Block 6 Week 3

Posted by jzas, 11 April 2017 · 54 views

Sumo Deadlift

  • 135 Lb x 3 reps
  • 225 Lb x 2 reps
  • 315 Lb x 1 reps
  • 365 Lb x 1 reps
  • 385 Lb x 2 reps
  • 385 Lb x 2 reps
  • 385 Lb x 2 reps
  • 405 Lb x 1 reps
  • 405 Lb x 1 reps
  • 405 Lb x 3 reps + 20 Lb Rep PR

Incline Bench Press (Paused)

  • 45 Lb x 3 reps
  • 95 Lb x 3 reps
  • 135 Lb x 1 reps
  • 145 Lb x 3 reps + 5 Lb Rep PR
  • 145 Lb x 3 reps + 5 Lb Rep PR
  • 145 Lb x 3 reps + 5 Lb Rep PR
  • 145 Lb x 3 reps + 5 Lb Rep PR
  • 145 Lb x 3 reps + 5 Lb Rep PR

Paused DB Shrug

  • 75 Lb x 15 reps + 5 Lb Rep PR
  • 75 Lb x 15 reps + 5 Lb Rep PR
  • 75 Lb x 15 reps @ 9 + 5 Lb Rep PR

Lying Leg Curl

  • 100 Lb x 15 reps
  • 100 Lb x 15 reps
  • 100 Lb x 15 reps

Plate Full Front Raise

  • 35 Lb x 12 reps + 10 Lb Rep PR
  • 35 Lb x 12 reps + 10 Lb Rep PR
  • 35 Lb x 8 reps

Cable Overhead Triceps Extension

  • 47.5 Lb x 12 reps + 5 Lb Rep PR
  • 47.5 Lb x 12 reps + 5 Lb Rep PR
  • 47.5 Lb x 12 reps + 5 Lb Rep PR

Triceps Pushdown

  • 37.5 Lb x 15 reps
  • 37.5 Lb x 15 reps
  • 37.5 Lb x 15 reps

Bodyweight

196 Lb



No additional notes




Heavy Bench Block 6 Week 3

Posted by jzas, 09 April 2017 · 46 views

Bench Press (Paused)

  • 45 Lb x 3 reps
  • 135 Lb x 3 reps
  • 155 Lb x 2 reps
  • 185 Lb x 2 reps
  • 185 Lb x 2 reps
  • 185 Lb x 2 reps
  • 195 Lb x 1 reps
  • 195 Lb x 1 reps
  • 195 Lb x 3 reps + 5 Lb Rep PR

Spoto Press

  • 130 Lb x 8 reps
  • 130 Lb x 8 reps
  • 130 Lb x 8 reps
  • 130 Lb x 8 reps

Cable Flyes

  • 27.5 Lb x 20 reps + 5 Lb Rep PR
  • 27.5 Lb x 20 reps + 5 Lb Rep PR
  • 27.5 Lb x 20 reps + 5 Lb Rep PR

Seated Cable Row

  • 125 Lb x 12 reps
  • 125 Lb x 12 reps
  • 125 Lb x 12 reps
  • 125 Lb x 12 reps

Dumbbell Bicep Curl

  • 25 Lb x 15 reps
  • 25 Lb x 15 reps
  • 25 Lb x 15 reps

Rear Delt Fly

  • 75 Lb x 15 reps + 5 Lb Rep PR
  • 75 Lb x 15 reps + 5 Lb Rep PR
  • 75 Lb x 15 reps + 5 Lb Rep PR
  • 75 Lb x 15 reps + 5 Lb Rep PR

Bodyweight

196 Lb



No additional notes








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