Wednesday and Thursday

Hi everyone,

Short week this week because of the holiday's. I gave everyone else the week off, but I still needed to train to get ready to train with Jesse next week.

Wed. Bench Day
Heavy Three and Four Board Bench- Normal full range warm ups. I did four sets of 5. Then four boards.
I went 315 x5 on 4 boards, then 3 boards same weight and reps. Next set: 335x5 4 boards, 335x5 3 boards, 355x3 4 boards. Make sure you pause on the boards and then blast the weight up.

Incline Bench- 1 warm up x6, then 2x6-7 reps
Single arm Db shoulder press- 1 warm up x6, then 2x6
Heavy Tri push downs- 3x15
Banded overhead Extension- 3x12
Crunches- 50 reps, Incline Knees to chest 50 reps.

Thursday- High rep squats and hamstring work
Squats- normal warm ups x5-6 reps, then pick a weight you can do ten reps with.(Try 70% to start with) Do ten reps. Next set add 15-20 lbs. and do 10 reps. This last set should be the absolute best you can do.

Single Leg stiff leg deads- 1 warm up x7, then 2x7 Do 7 reps on each leg.

Heavy weighted Back extensions- 3x10-12 reps

Abs- Body curls- 30 reps, Ab wheel 20 reps.