Week 3 // Day 4: Shoulders/Biceps - 10-11-12
A1) OHP: 5x5, 155lbs
A2) Band pull aparts: 4x12, monster mini band
B1) Bar Curls: 5x5
B2) Lat Raises: Band, 5x10
C1) DB Curls: 3x5
C2) Chain rear delts: 3x8
Week 3 // Day 5: Deadlift - 10-12-12
A1) PULL HEAVY.
I hit my 3rd and final strength goal for 2012 on Friday... A 600+ raw deadlift. My previous deadlift PR was 585# set in August at over 300# BW. I am now down to around 280-285, and have upped my personal record by 20#. This make is a 605 raw squat, 405 raw bench and now a 605 raw deadlift in the last 2 months. Boom...Pretty proud of that one.
With this being said... I will be taking a little time off of focusing on my strength goals, while focusing more on losing some more unneeded bodyfat. Not saying I will be not training my ass off with core lifts anymore, because that will NEVER happen - but you can expect some additional reps per set, etc.
\\ USPlabs Alpha Ginger //
Kickin ass my brother! Great progress!
Anything past 500 is no joke... We got this kid on my team, he's 145 pounds at like 5,5 or 5,6 and deadlifting 500. I'm like wtf!
Great jobs on the PRs
Purus Labs Anabolic Titan/Rep
Coach AB @ BossBody.net