5-20-2013: Pulls
WU: Jog 800M
1: Deadlift
135x5
225x5
275x3
315x2
335x1
355x7
2A: 45° Back Extension 25x10x3
2B: Russian Twist 25x10/side x3
Quick session. Just bought Jay Ashman’s e-book. Can’t wait to program-hop again!
5-18-2013: Press
BW: 253.5
WU: Jog 800M
1A: Press
45x5
65x5
85x5
105x3
125x2
135x1
145x12
1B: Chin
255x3x8
2: Pause Squat (3”)
135x5
165x5
195x5
3A: DB Bench 85x8x3, 5
3B: DB Row 85x8/side x4
4A: Shrug (2” pause) 225x8x4
4B: DB Lateral Raise 20x8x4
5A: Dip 255x17
5B: Curl 45x50
This is now a Chad Wesley Smith-Wendler-Paul Carter-Charles Poliquin hybrid program. Just what you’re not supposed to do, right?
New press working max is 180.
