John Stafford
7 WEEKS OUT FROM WPO
WEEK 7
FRI:
-BOX SQUAT (SPEED)-495 PLUS 3 CHAIN 5X2
- BAND DEADLIFT (MINI-BANDS)- WORKED UP TO 625 CONVENTIONAL, WITH JUST BELT, EASY LIFT
-NEW REVERSE HYPER-4X12-135
-PULLDOWN ABS-4X10- 120,135
-OBLIQUES ON PULLDOWN (SIDE BENDS)- 2X12- 90
SUN:
-SPEED BENCH-225 PLUS MINI BAND 8X3
-INCLINE DB EXT- 4X8-10-70'S
-GREEN BAND PUSHDOWNS -3X15-20
-CS ROWS- 4X12- 205
-ROPE PULLS (UPPER BACK)-3X12 -120
-HAMMERS-2X10 -85'S
-PULLDOWN ABS- 2X20 -90
MON:
-PULLDOWN ABS-4X12 -120
-NEW REVERSE HYPER-4X10 -135
-INCLINED INVERSE CURLS (MODIFIED GHR)- 3X8
-PLYO SWING- 2X20 -BUNCH OF BANDS
-STANDING CALVES- 2X12 -275
-PULLDOWN OBLIQUES-3X12 -90
WED:
-SHIRT WORK- 495 OFF 3 BOARD, 585 OFF 2 BOARD, 675 OFF CHEST, QUIT
-10 INCH LOCKOUTS, CLOSE GRIP- WORKED UP TO 495X5
-WIDE GRIPS- 275X20
-ROPE PULLS-3X12 -90
-PULLDOWN ABS- 2X20 -90
WEEK 7
FRI:
-BOX SQUAT (SPEED)-495 PLUS 3 CHAIN 5X2
- BAND DEADLIFT (MINI-BANDS)- WORKED UP TO 625 CONVENTIONAL, WITH JUST BELT, EASY LIFT
-NEW REVERSE HYPER-4X12-135
-PULLDOWN ABS-4X10- 120,135
-OBLIQUES ON PULLDOWN (SIDE BENDS)- 2X12- 90
SUN:
-SPEED BENCH-225 PLUS MINI BAND 8X3
-INCLINE DB EXT- 4X8-10-70'S
-GREEN BAND PUSHDOWNS -3X15-20
-CS ROWS- 4X12- 205
-ROPE PULLS (UPPER BACK)-3X12 -120
-HAMMERS-2X10 -85'S
-PULLDOWN ABS- 2X20 -90
MON:
-PULLDOWN ABS-4X12 -120
-NEW REVERSE HYPER-4X10 -135
-INCLINED INVERSE CURLS (MODIFIED GHR)- 3X8
-PLYO SWING- 2X20 -BUNCH OF BANDS
-STANDING CALVES- 2X12 -275
-PULLDOWN OBLIQUES-3X12 -90
WED:
-SHIRT WORK- 495 OFF 3 BOARD, 585 OFF 2 BOARD, 675 OFF CHEST, QUIT
-10 INCH LOCKOUTS, CLOSE GRIP- WORKED UP TO 495X5
-WIDE GRIPS- 275X20
-ROPE PULLS-3X12 -90
-PULLDOWN ABS- 2X20 -90
posted by Westside Barbell at 10:51 PM
2 Comments:
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Hey John:
Nico from Arizona here. Good job. Keep up the good work and keep us updated.
www.bloodylawngym.com
bloodylawngym@cox.net
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