Thursday, December 17, 2009

5/3/1 w/WSFSB III Assist Template: Week 7 Squat/Week 8 Bench Press

All Notation: Weight x Reps x Sets

December 16:
12" Front Box Squat: 60x12, 75x10, 95x8, 115x6, 130x5, 140x5, 150x5, 160x5 (Rep Out Set)

Hammer Calf Machine: 140x10x4

Assisted Pistols (Average Bands): 4 sets of 6

45-degree Hyper: BWT x 12 x 4.

Leg Curls: 90x12x4

Assisted Situp (Light Bands): Sets of 20, 16, 12, 10 reps

December 17:
Hammer ISO Super Incline Press: 30x12, 35x10, 45x8, 55x6, 60x5, 65x5, 70x5, 75x6 (Rep Out Set)

Assisted Dip Machine: 75 lbs assistance x 9 reps x 2 sets

Assisted Chinup (Light Bands): 6 sets of 2

Hammer ISO Rows (Elbows Out): 80x13x2

Preacher Curls: 60x8x4

Behind The Back Shrugs: 120x10x4

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