Week 3 Tuesday
Tuesday 12 Oct 2021, 14:54
Seated Leg Curl (Machine)
Set 1: 209 lbs × 15
Set 2: 209 lbs × 14
Set 3: 209 lbs × 13
Note: 3x10-15
Stiff Leg Deadlift (Barbell)
Set 1: 355 lbs × 6
Set 2: 355 lbs × 6
Set 3: 355 lbs × 6
Note: 3x5-10
Pull Up
Set 1: (+30 lbs) × 11
Set 2: (+30 lbs) × 9
Set 3: (+30 lbs) × 7
Note: Slow eccentric. 3x<15
Upright Row (Cable)
Set 1: 135 lbs × 15
Set 2: 135 lbs × 13
Set 3: 135 lbs × 11
Note: 3x10-15
Standing Calf Raise (Machine)
Set 1: 255 lbs × 21
Set 2: 255 lbs × 17
Note: 10-15rp +2
with Strong
https://strong.app.link/XmA1rQg2ikb
Tuesday 12 Oct 2021, 14:54
Seated Leg Curl (Machine)
Set 1: 209 lbs × 15
Set 2: 209 lbs × 14
Set 3: 209 lbs × 13
Note: 3x10-15
Stiff Leg Deadlift (Barbell)
Set 1: 355 lbs × 6
Set 2: 355 lbs × 6
Set 3: 355 lbs × 6
Note: 3x5-10
Pull Up
Set 1: (+30 lbs) × 11
Set 2: (+30 lbs) × 9
Set 3: (+30 lbs) × 7
Note: Slow eccentric. 3x<15
Upright Row (Cable)
Set 1: 135 lbs × 15
Set 2: 135 lbs × 13
Set 3: 135 lbs × 11
Note: 3x10-15
Standing Calf Raise (Machine)
Set 1: 255 lbs × 21
Set 2: 255 lbs × 17
Note: 10-15rp +2
with Strong
https://strong.app.link/XmA1rQg2ikb
