Microcycle 1 week 3 Day 1 (80%1RM)

Strength/Weights Session Monday 7th October 2013 (80%1RM)

Warm up 

                - 6min jog
                - Deadlifts 50kgx8, 80kgx8, 100kgx6

Work Sets

Deadlifts - set1: 140kgx6, set2: 140kgx6, set3:140kgx7, set4:140kgx7 drop1: 100kgx4reps, drop2:100kgx4reps, drop3:100kgx3reps.

Bench (barbell) - set1: 85kgx8, set2: 82.5kgx8, set3: 80kgx7, set4: 80kgx7 drop1: 70kgx3reps, drop2:60kgx4reps, drop3:60kgx3reps.

Bent Over Barbell Row - set1: 90kgx8, set2: 85kgx8, set3: 85kgx7, set4: 85kgx7 drop1: 75kgx4reps, drop2:70kgx4reps, drop3:60kgx5reps.

Close Grip Reverse Pulldowns - set1: 65kgx8, set2: 65kgx8, set3: 65kgx7, set4: 65kgx7 drop1: 60kgx2reps, drop2:55kgx3reps, drop3:50kgx3reps.

Arnold Press (dumbbells) - set1: 45kgx8, set2: 45kgx8, set3: 45kgx7, set4: 45kgx5 drop1: 40kgx2reps, drop2:35kgx5reps.

Leg Press - set1: 215kgx8, set2: 215kgx8, set3: 215kgx8, set4: 215kgx7 drop1: 205kgx5reps, drop2:185kgx5reps.