Week Ending 9/19

Monday
DE Bench
Warm up
3 x 3 x 135
3 x 3 x 145
3 x 3 x 155

Military
OH 6”Lockout 300#
3 x 210# 70%
3 x 240# 80%
5 x 270# 90%

Sus Push Ups
3 x 20

Asst’d Pull Ups
3 x 16 x -110

OH Cable Ext
3 x 20

Face Pulls
3 x 20

Thursday
Core
Warm up
Leg Press
20 x 360
20 x 450
3 x 20 x 540

45º Hyp
3 x 20

Stand Abs
20 x 110
20 x 130
20 x 140
2 x 20 x 150

Bi’s
5 x 20


Sat ME Bench
Warm up
Stump 3 Boards
? x 95 bar + 50#
5 x 135 bar + 90#
5 x 185 bar + 140#
5 x 225 bar + 180#
5 x 275 bar + 230#
Add 3 board
5 x 315 bar + 270#
3 x 335 bar + 290#
1 x 365 bar + 320#

Tri’s
Lil Dave’s x 4

CS Rows
2 x 20 x 2 plates
3 x 20 x 2 plates + quarter

Good day. Adjustments to the program seem to be working

Maranatha

God Bless!