Thursday 14th February 2013

Seated Press 50kg x5, 57.5kg x5, 65kg x9+2+1 RP then 5kg DB Lateral Raises x20

The rest of the session was Deadlift & Back focus derived from Ed Coan’s programming. I’ll be doing this every other session for the next 7 weeks with the aim to hit 200kg at the end of the cycle. The alternate session will remain pretty much as it was previously.

Deadlift 150kg x2

Speed Deadlift 120kg x3x3x3x3x3x3x3x3 – 90s rest between sets

Circuit of Stiff-Legged Deadlifts 70kg, Bent Over Row 70kg, Reverse Grip Pulldown (10) and Good Mornings 50kg – 8 reps of each with 30 seconds between exercises and 2 mins rest after each circuit.