One Way

[AdamD]

Friday Lower Body
Fluctuating rest times
Front Squat 3X5cluster2's 175, 2X 8 reps 155
Deadlift 2X5 285, 2X8 235 (felt great after the 2nd set)
Walking lunges 2(45lb d) 3X15
Flexibility

[AdamD]

Sunday, March 08 5 pm
Upper Body

Warmup
cytosol drink
Low intensity basketball

5 Dunk Attempts

Rest between sets: 2 min

A Bench Press
6X3,3,3,2,5,8 Barbell
195, 205, 205, 225, 195,185
Rest between sets: 2 minutes
(slippy grip, felt tired from jumps)

B1 Weighted Medium Grip Pullup
4X5,4,4,4 X 50lb Dumbell

B2 Incline Dumbell
3X8 X 65 lb

Rest between sets: 90 seconds

C1 Horizontal Reverse Pullup
3X10 X, 10,10,25-drop set to b/w lb

C2 Cable Single arm low to high rear delt hip rotation
3X10 X 40,45,50 each arm

[AdamD]

Tuesday 10 MAR 2009 5 pm

Box Squat
1X5 at 185
4X5 at 195
1X6 at 200
1X4 at 215

Deadlift
1X5 at 235
1X12 at 235 (PR reps)
1X10 at 255 (PR reps) with 10 seconds rest in between the last 2

Single Leg Deadlift
1X5 each leg

Reverse Lunge
1X6 at 55 each leg

[AdamD]

Friday March 13 2009
Upper body

A) Standing barbell shoulder press
6X5 at 125

B1) Supinated Rope Row
5X8 at 150

B2) Barbell Push press
4X5 at 125

C1) Hang Clean & Press (light technique)
3X8 at 85

C2) Varying rear delt exercises

D1) 2X ab Wheel
D2) Exploding pushups

[AdamD]

Sunday March 15

Lower Body

A) Front Box Squats

6X5 at 155

B) Deadlifts
2X6,4 at 235, 285

C) Walking Lunges
2X5 per leg w/ 55 dbls

[AdamD]

Monday March 16

Upper Body

A) Bench Press
7X3 - 210

B1) Chinup
3X8 - 40
B2) Incline Dumbell
3X8 - 65

1X10
Dips
Zottman Curl 35 d
Single arm row 50

Plank rows
2X10 - 60

[AdamD]

Wednesday

Squat

3X195
3X205
3X205
3X215
3X225
2X235