22 May 2013

HB back squat
Warm up: 10x20-40-60, 5x80-100, 3x110.
Work sets: 3r x 125 kg, 3r x 132.5 kg, 4r x 140 kg.
Bonus: 7r x 100 kg.

Rows
Warm up: 10x20-40-60, 5x70-80.
Work sets: 3r x 87.5 kg, 3r x 92.5 kg, 3r x 97.5.

Lots of body english on the third work set according to MANIXX the Street Preacher.

Bench press
Warm up: 10x20-40-60, 5x80-90.
Work sets: 3r x 97.5, 3r x 105, 4r x 110.
Bonus: 15r x 70 kg.

Power cleans
3 x 40 - 60 - 80 - 90 - 100
2 x 105
1 x 110 - 117.5(PR) - 120(F).