Wed 17 July 2013

Wendler deload

Back squat
Warm up: 5 x 20 - 40 - 60 - 80 kg.
Work sets: 5 x 100 - 105 - 110 kg.

Pendlay rows
Warm up: 10 x 20 - 40, 5 x 60 kg.
Work sets: 5 x 65 - 770 - 80 kg.

Dips
Warm up: 10 x BW.
Work sets: 5 x 5 - 12.5 - 20 kg.

Bench press
Work sets: 5 x 70 - 80 - 90 kg.