Wednesday 2/10/13 - Strength/Weights Session

Microcycle 1 - Week 2 day 2

Rep range 8-10 reps @75% of 1 RM

Warm up - back squats with unloaded bar (20kg) 2 sets of 10
                - Deadlift 60kg x8 then 80kg x 6.

Work Sets

Deadlift - set1: 130 kg x10, set2: 130kg x 9, set 3: 130 kg x 8 then rest pause (15 secs) for 3 reps.

Bent Over High Pull Rows (smith) - set1: 60kg kg x10, set2: 60kg x 10, set 3: 60 kg x 10 then rest pause (15 secs) for 4 reps.

Back Squats (smith) - set1: 80 kg x10, set2: 80kg x 10, set 3: 80 kg x 10 then rest pause (15 secs) for 4 reps.

Incline Barbell Bench - set1: 75 kg x10, set2: 70kg x 10, set 3: 70 kg x 10

Reverse Close Grip Pulldowns - set1: 60 kg x10, set2: 60kg x 10, set 3: 60 kg x 10 then rest pause (15 secs) for 4 reps.

Arnold Dumbbell Press - set1: 40 kg(20kg dumbbells) x10, set2: 40kg x 10, set 3: 40 kg x 10 then rest pause (15 secs) for 3 reps.