Stage 3, workout B3
Barbell Romanian Deadlift/Bent-Over Row
3 x 6@75
Partial single-leg squat
3 x 6@7.5e
Wide-grip lat pulldown
I tried doing 70, but I just can't get that bar down to my sternum (or much past my chin) so I stay at 60. I need to get an add-on plate because I feel like 60 is too low but the jumps in the weight stack are 10lbs.
3 x 6@60
Reverse back extension
Replacement for back extension, using swiss ball on top of a weight bench and lifting my legs
3 x 6@bw
YTWL
6 @7.5e
My form was terrible toward the middle of this first set, so I went back down to 5 in each hand to make sure I was getting the full ROM.
6 @5e
6 @5e
Swiss ball crunch
I think my abs have pretty much recovered, so I'm able to do my 10lb plate again. Maybe 15 on my last workout.
3 x 6 w/10lb plate overhead
Hip flexion
3 x 6 incline reverse crunch
Lateral flexion
3 x 6 swiss-ball side crunch with 5lb plate overhead
Prone Cobra
3 x 90 seconds
Extra: Bench Press
2 x 3@85
I'm hoping to increase by 10 pounds each week... in 6 weeks I'll be pressing my body weight, I hope. That might be too aggressive but I won't win this competition otherwise!
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