Today starts an extended run on a custom Silver Back Training program. It is a hybrid DC/GVT variation. My primary goals are 1a. hypertrophy, 1b. strength. Starting out at 248-252lb, 14.5.14.7 %bf. 12 weeks from now I will be 260 range at 12%.
I think this covers it quite well...damn Cleetus6/23/10
Squat
520x5 (narrow stance)
365x20
RDL (Went back up but not ALL the way back up, back was feeling alot better)
555x7
495x10
Reverse grip front pulldowns
230x10, 230x10 RP to 12
Alternate DB curl
55's x 10 rp to 14
Wighted Dips
180x10, 180x10 rp to 12
single arm tricep ext 60 x 14 per arm
HUGE day on the upper body end. Lower body is coming back pretty strong, if my lower back and groin will hurry up and get back to 100% i think I'd unleash some true insanity.
Shows how much you know
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