Press Thursday & Pull Saturday

PULL Saturday June 27th

Deadlifts w/barbell:

60 kg x 10

100 kg x 5

140 kg x 3

160 kg x 1

170 kg x 14

Deficit deadlifts w/barbell:

85 kg x 3 x 10

Seated rows:

Full stack, 1 pulley (75 kg I think) 20, 15, 10

Face-pulls:

52.5 kg x 3 x 20

DB side raises (p/h):
12.5 kg x 3 x 10

Cardio:

assault bike 5 mins @ +50 rpm

PRESS Thursday June 25th

Log clean-press:

45 kg x 4 x 6

Savickas (aka 'Z') press:

20 kg x 8

40 kg x 5

50 kg x 3

60 kg x 10

Incline barbell press:

60 kg x 5

80 kg x 2

90 kg x ME 6 - weak!

70 kg x ME 8

60 kg x ME 8

Preacher curls w/EZ bar:

18 kg x 10

23 kg x 3 x 10

Triceps push-downs:

90 kg narrow grip x 10

90 kg wide grip x 10

63 kg rope x 10

90 kg narrow grip x 10

90 kg wide grip x 5

54 kg rope x 10

DB front raises (p/h):

10 kg x 3 x 10

super-set w/DB curls (p/h):

10 kg x 3 x 10

Cardio:

assault bike 5 mins @ +50 rpm