Wednesday 9/10/13 - Strength/Weights Session- Microcycle 1 week3 day2 (80% 1RM)

Warm Up

bar squats (unloaded 20kg) 2 sets of 10. Then box squats on smith 1 set of 60kg x8 then 1 set of 80kg x 8.

Work Sets

Box Squats - set1: 140kg x1(fail) then 130kgx4, set2: 120kg x 8, set 3: 120kg x 8, set 4: 120kg x 8, dset1 - 110kgx5, dset2 - 100 x 5, dset - 100kg x 5.

Military Press (smith) -  set1: 55kg x8, set2: 55kg x 8, set 3: 50kg x 8, set 4: 50kg x 8, dset1 - 45kgx5, dset2 - 40kg x 4, dset - 40kg x 4.

Wide Grip Seated Row -  set1: 65kg x8, set2: 75kg x 8, set 3: 75kg x 8, set 4: 75kg x 8, dset1 - 65kgx5, dset2 - 60kg x 5, dset - 55kg x 5.

Decline Barbell Bench (smith) - set1: 85kg x8, set2: 80kg x 8, set 3: 80kg x 8, set 4: 80kg x 8, dset1 - 70kgx4, dset2 - 65kg x 4, dset - 60kg x 4.

Hack Squat - set1: 65kg x8, set2: 65kg x 8, set 3: 65kg x 8, set 4: 65kg x 8, dset1 - 60kg x3, dset2 - 55kg x 3, dset - 50kg x 3.

Hamstring Curls - set1: 125lbs x8, set2: 125lbs x 8, set 3: 125lbs x 8, set 4: 125lbs x 8, dset1 - 110lbs x4, dset2 - 100lbs x 6, dset - 100lbs x 5.