Rack Pulls

Zercher Squats

083009 -- ME Squat Day (ZS, SQ, RP)

*Zercher Squats, *Squats, *Rack Pulls

______________________________
Zercher Squats SE: [3]
135 lb x 5
185 lb x 3
205 lb x 2
225 lb x 2

______________________________
Squats ME53: [5]

225 lb x 5
275 lb x 5
315 lb x 5
335 lb x 3
365 lb x 2
385 lb x 2

______________________________
Rack Pulls SE:
315 lb x 5
405 lb x 5
455 lb x 3
495 lb x 2
545 lb x 1

082909 -- Upper Accessory Day

Behind the Neck Press, PL Pushdowns, DB Rear Laterals,
DB Laterals, PL Pulldowns, PL Low Rows

______________________________
Behind the Neck Press RE:
45 lb x 15
45 lb x 15
95 lb x 5
115 lb x 3
135 lb x 2
135 lb x 1
135 lb x 1
135 lb x 1
_____________________________
PL Pushdowns RE:
235 lb x 10
235 lb x 10
315 lb x 3
315 lb x 3
_____________________________
DB Rear Laterals RE:
40 lb x 5
40 lb x 5
_____________________________
DB Laterals RE:
40 lb x 5
40 lb x 5
_____________________________
PL Pulldowns RE:
180 lb x 8
200 lb x 5
230 lb x 1
180 lb x 8
_____________________________
PL Low Rows RE:
230 lb x 15
270 lb x 5
320 lb x 3
360 lb x 2
_____________________________
PL Shrugs RE:
315 lb x 15
405 lb x 5
495 lb x 10

082709 -- Lower Accessory Day

*DB Side Bends, *Trap Bar Deadlifts

______________________________
DB Side Bends:
105 lb x 5, 5
105 lb x 5, 5
______________________________
Trap Bar Deadlifts SE:
315 lb x 3
335 lb x 3
355 lb x 3
365 lb x r

082509 -- ME Bench Day (CGBP)

*Close Grip Bench Press, Band Pulldowns

______________________________
Close Grip Bench Press ME5:
135 lb x 10
135 lb x 10
185 lb x 5
205 lb x 5

______________________________
Band Pulldowns RE5:
120 lb x 5
120 lb x 5
120 lb x 5
120 lb x 5