2015, March 7-12

2 weeks post GPC States (still deloading)

Saturday @ Elite Sports Performance

Dynamic Effort Squat

1. Reverse hyper 2x20
superset
Standing cable ab crunches 2x20

2. Lat pull down 110lb x 7 sets w/MAG attachments

3. Standing single leg m/c hamstring curl 3x10
superset
Single leg KB deadlift 3x12x32kg
superset
Hamstring stretch 3x30seconds 

4. Belt squat walk 3x1'00"x60kg
superset
Seated cable ab crunches 3x12

5. Seated calf raise 50kg x 3 sets
superset
Calf stretch 3x30seconds 

Monday

Dynamic Effort Bench Press

1. 75mm bar vs double micro bands & 1 chain 9x3x40kg

2. Bamboo bar 12&8kg KBs x 3 sets

3. Rolling DB Extensions 10kg x 5 sets
superset
pec stretch 5x30seconds

4. DB Side Raise drop set 6kg, 4kg, 2kg x 4 sets
superset
tricep stretch 4x30seconds

5. low incline db raise 4kgx35, 6kgx25, 8kgx15

6. low incline 'destroyer' drop set 20kgx60, 10kgx30, 6kgx10

7. reverse football bar curls 30kg x 3 sets

https://www.youtube.com/watch?v=FGfrn66_aFs

Tuesday @ Elite Sports Performance

Max Effort Squat

1. Cambered bar box squat (medium)
25kg x 5
add purple bands over a 5kg bumper plate
35kg x 3
75kg x 2
115kg x 1
135kg x 1
add predator briefs
155kg x 1
175kg x 1
195kg x 1 

2. one arm cable row
60lb x 10 x 2
50lb x 12 x 2

3. stretchers
70lb x 12 x 3

4. chest supported shrug
1 plate x 20 x 3

5. reverse grip lever shrug
1 plate/side x 25 x 3

6. back attack
1.5 plates vs purple band x 14, 9, 8

https://www.youtube.com/watch?v=GOdIPdDCeVw

Wednesday

Extra Workout/GPP

1. reverse hyper 2 x 20
superset
standing band abs 2 x 20

2. seated band leg curls 4 x 30

3. seated band calf raise 3 x 30

Thursday

1. Football bar bench
wide grip vs doubled micro bands
27.5kg x 5
47.5kg x 3
57.5kg x 3
67.5kg x 1
77.5kg x 1
85kg x 1
90kg x 1 (2.5kg pr)

2. DB press
20kg x 3 sets (1 incline, 1 flat, 1 decline)

3. Cambered bar tricep extensions x 5 sets

4. reverse kb curls x 3 sets

5. floor to toes on GHD x 4 sets

6. wrist curls x 2 sets

7. band neck harness x 3 sets