Friday 18/10/13 - Strength Session - Microcycle 1 week 4 day 3 (87% 1RM)

Warm up - Bar squats unloaded2 sets x 10 reps. Squats 60kg 2 sets x 6 reps.

Back Squats - set1: 95kg x 5 reps, set2: 95kg x 5 reps, set3: 95kg x 5 reps, set4: 95kg x 5 reps, set5: 95kg x 5 reps, dset1: 80kg x 5 reps, dset2: 80kg x 3 reps, dset3: 80kg x 3 reps.

Reverse Barbell Rows - set1: 95kg x 5 reps, set2: 95kg x 5 reps, set3: 95kg x 5 reps, set4: 95kg x 5 reps, set5: 95kg x 5 reps.

Incline Dumbbell Bench - set1: 70kg (35kg ps) x 4 reps, set2: 65kg(32.5kg ps) x 5 reps, set3: 65kg(32.5kg ps) x 5 reps set4: 65kg(32.5kg ps) x 5 reps set5: 65kg(32.5kg ps) x 5 reps dset1: 60kg x 3 reps, dset2: 55kg x 3 reps.

Hamstring Curls - set1: 135lbs x 5 reps, set2: 135lbs x 5 reps, set3: 135lbs x 5 reps, set4: 135lbs x 5 reps, set5: 135lbs x 5 reps, dset1: 120lbs x 3 reps, dset2: 100lbs x 5 reps, dset3: 100lbs x 5 reps.

Barbell Push Press - set1: 60kg x 5 reps, set2: 60kg x 5 reps, set3: 60kg x 5 reps, set4: 60kg x 5 reps, set5: 65kg x 4 reps, dset1: 60kg x1.

Snatch Grip Deadlifts - set1: 110kg x 5 reps, set2: 110kg x 5 reps, set3: 110kg x 5 reps, set4: 110kg x 5 reps, set5: 110kg x 5 reps.