Friday 11/10/13 - Strength Day - Microcycle 1 week3 day 3

Warm up - Bar Squats 2sets x 8 reps, 60kg 1 set x 6 reps.

Squats - set1: 90 kg x 7 reps, set 2: 90kg x 7 reps, set 3: 90 kg x 7 reps, set4: 90kg x 7 reps, dset1: 80kg x 6 reps, dset 2: 70kg x 6, dset3: 70kg x 6 reps.

Reverse Grip Bent Over Barbell Rows - set1: 85 kg x 8 reps, set 2: 85kg x 8 reps, set 3: 90 kg x 7 reps, set4: 90kg x 7 reps, dset1: 85kg x 5 reps, dset 2: 75kg x 6, dset3: 75kg x 6 reps.

Incline Bench Press (smith) - set1: 70 kg x 8 reps, set 2: 70kg x 7 reps, set 3: 65 kg x 8 reps, set4: 65kg x 7 reps, dset1: 60kg x 3 reps, dset 2: 50kg x 4, dset3: 50kg x 3 reps.

Hamstring Curls - set1: 125lbs x 7 reps, set 2: 125lbs x 7 reps, set 3: 125lbs x 7 reps, set4: 125lbs x 6 reps, dset1: 115lbs x 5 reps, dset 2: 100lbs x 5, dset3: 100lbs x 4 reps.

Snatch Grip Deadlifts -  set1: 100 kg x 8 reps, set 2: 100kg x 8 reps, set 3: 100 kg x 8 reps, set4: 100kg x 10 reps.

Hack Squat - set1: 65 kg x 8 reps, set 2: 65kg x 8 reps, set 3: 65 kg x 8 reps, set4: 65kg x 8 reps, dset1: 55kg x 5 reps, dset 2: 50kg x 4, dset3: 50kg x 4 reps.