Post by senexfortis on May 13, 2013 20:56:30 GMT -5
3rd week on Rheta's program...hardest workout in 30 years. Not recovering as fast as I used to but love being spent! Two to three more weeks at this level then work shifts to raw squats..hoping for 550 + !
RPS Meet on August 10 in Rochester, and RPS Worlds on Sept 15!
Goals for Aug.
squat 700 - 750
bench 400 - 500 depends on shoulder,
dead lift 580 - 600
Squats
135 x 6
225 x 6
315 x 6
315 x 6
Box Squats
355 x 6
355 x 6
355 x 6
355 x 6
355 x 7
Leg Press
405 x 8
405 x 8
405 x 8
405 x 8
405 x 8
405 x 8
calf raise on leg press
405 x 40
405 x 40
405 x 40
Leg Curl
80 x 8
90 x 8
100 x 8
110 x 8
Sissy squats
3 x 12
Abductors and aductors
4 x 8 @180 - 240
GHR
5, 5
RPS Meet on August 10 in Rochester, and RPS Worlds on Sept 15!
Goals for Aug.
squat 700 - 750
bench 400 - 500 depends on shoulder,
dead lift 580 - 600
Squats
135 x 6
225 x 6
315 x 6
315 x 6
Box Squats
355 x 6
355 x 6
355 x 6
355 x 6
355 x 7
Leg Press
405 x 8
405 x 8
405 x 8
405 x 8
405 x 8
405 x 8
calf raise on leg press
405 x 40
405 x 40
405 x 40
Leg Curl
80 x 8
90 x 8
100 x 8
110 x 8
Sissy squats
3 x 12
Abductors and aductors
4 x 8 @180 - 240
GHR
5, 5
