Training days 08-16-2013 and 08-18-2013

08-16

Upper body accessory work.

HAMMER STRENGTH ROW
Set 1: 90 lbs × 20
Set 2: 180 lbs × 15
Set 3: 180 lbs × 15
Set 4: 180 lbs × 15

CABLE PULLAPARTS
Set 1: 30 lbs × 20
Set 2: 30 lbs × 20
Set 3: 30 lbs × 25

Some upper back and rear delt work followed by biceps

PINWHEEL CURLS
Set 1: 40 lbs × 10
Set 2: 40 lbs × 10
Set 3: 40 lbs × 10

INCLINE DB CURLS
Set 1: 25 lbs × 15
Set 2: 25 lbs × 15
Set 3: 25 lbs × 15

08-18

Knees have been taking a beating lately, so I am squatting once a week and using a higher box for a while to get them back up to where they should be. Reps are the priority over weight for now.

SPIDER BAR HIGH BOX SQUATS
Set 1: 170 lbs × 5
Set 2: 170 lbs × 8
Set 3: 220 lbs × 8
Set 4: 260 lbs × 8
Set 5: 260 lbs × 8
Set 6: 260 lbs × 10

SINGLE LEG HAMSTRING CURLS
Set 1: 70 lbs × 12
Set 2: 70 lbs × 12
Set 3: 70 lbs × 12

LEG PRESS
Set 1: 270 lbs × 20
Set 2: 270 lbs × 20
Set 3: 270 lbs × 20

DB RDL
Set 1: 50 lbs × 12
Set 2: 50 lbs × 12
Set 3: 50 lbs × 12

HEAVY BAND TKE
Set 1: 20
Set 2: 20
Set 3: 20

STANDING CALF RAISES
Set 1: 160 lbs × 10
Set 2: 160 lbs × 10
Set 3: 160 lbs × 10

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