ME Squat, ME Bench, Accessory Day

9/12/11
ME Squat- Safety Squat Bar- Free Squat-No gear
Did triples to 325
375 x 1
415 x wtf
This bar kicked my ass and this was straight up embarrassing. No excuse on this one, just straight u sucked.

Step Out good mornings w/ safety squat bar
3 x 6-8

Back Extensions w/ 100# plate
3x10

GHR's w/ 25# plate
4 x 8

9/13/11
ME Bench- Arch Bar- All done w/ 1 sec. pause
Did triples up to 335
365 x 1


Arch Bar Tricep Ext.
4 x 6-8

DB Press
3 x 8-10

KB Front Raises
3 x 10

Close-Neutral Grip Pull Downs
3 x 10

Tricep Extensions
3 x 12

9/14/11
Accessory Day

Wide Grip Pull Ups
4 x 6-8

Bent Over Rows
4 x 6-8

BB Shrugs
5 x 15-20

DB Curls
5 x 8-10

Ab Wheel
3 x 10

Seated Cable Cruches
3 x 10

Sled Drag
4 plate x 8 trips of about 60 yds each