Week 3 Session 1/Monday

Week 3 Monday/Session 1
Monday 18 Sep 2023, 15:33

Squat (Machine)
Set 1: 430 lbs × 9
Set 2: 430 lbs × 8
Set 3: 430 lbs × 7
Note: Slow eccentric

Shrug (Machine)
Set 1: 190 lbs × 20
Set 2: 190 lbs × 20
Set 3: 190 lbs × 20
Note: Paused, slow eccentric
Note: Using calf machine

Standing Calf Raise (Machine)
Set 1: 450 lbs × 14
Set 2: 450 lbs × 13
Set 3: 450 lbs × 10
Note: Paused

Split Squat (Barbell)
Set 1: 105 lbs × 15
Set 2: 105 lbs × 15
Set 3: 105 lbs × 15
Note: Paused
Note: Can us 5 45# bumpers instead of box

Skullcrusher (Barbell)
Set 1: 92 lbs × 14
Set 2: 92 lbs × 13
Set 3: 92 lbs × 11
Note: EZ bar
Note: Slow eccentric

with Strong
https://strong.app.link/5unzI26ScDb