I've been doing this for about 2-3 weeks now trying to get an idea of my strength levels for the RP sets and such. Here's what I have so far..I am 100% open to any constructive criticism.
Super thanks!
A1
11-15rp Incline BB Press
11-15rp Hammer strength Shoulder Press Machine
11-15rp Smyth Reverse grip bench
11-20rp Rack Chins
[8-12]SS[4-8]SS Rack deads (This is at my knee level..I'll likely move the bar down more to use less weight and be able to progress more..I did 600 for 11 Wed and the bar was almost full.
B1
20-30rp Standing DB Curl
20-30rp Hammer Curl
11-12SS Seated Calf Raise
15-25SS Sumo Leg Press(I tried this one last week and didn't like how it felt..was mostly in my quads, might try it again this week and see how it does. Considering adding in the GHR hyper extension on the wojo DC DVD)
6-10SS Front Squat
20+SS Hack Squat
A2
20-30rp Incline DB Press
11-15rp Smyth Machine Shoulder Press
11-15rp CGBP
15-20rp Nuteral Grip Pulldown
[8-12]SS [4-8]SS Tbar row
B2
11-20rp Drag Curl
10-20SS Pin Wheel Curls
11-12SS Standing Calf Raises
10-12 SS Good Mornings(Open to suggestions as well..our seated leg curl machine is weird and I dont thnk I could progress on it very long)
6-10SS Leg Press(The leg press machine has only one set of bars and one on top so I might need to switch this out on account of not having enough weight. Open to any suggestions, might consider lunges or the hack squat machine)
20+SS Leg Press
A3
11-15rp Hammer strength Machine Press
20-30rp DB Shoulder Press(I might switch this out for standing overhead press)
15-30rp EZ bar tri extensions
11-15rp Close Grip Pull downs
[4-8]SS [8-12]SS Dead Lift
B3
11-20rp Preacher Curl
11-20SS Reverse grip single arm cable curl
11-12SS Leg Press calf raise
15-30rp Lying Leg Curls
6-10SS Squat
20+SS Squat
Super thanks!
A1
11-15rp Incline BB Press
11-15rp Hammer strength Shoulder Press Machine
11-15rp Smyth Reverse grip bench
11-20rp Rack Chins
[8-12]SS[4-8]SS Rack deads (This is at my knee level..I'll likely move the bar down more to use less weight and be able to progress more..I did 600 for 11 Wed and the bar was almost full.
B1
20-30rp Standing DB Curl
20-30rp Hammer Curl
11-12SS Seated Calf Raise
15-25SS Sumo Leg Press(I tried this one last week and didn't like how it felt..was mostly in my quads, might try it again this week and see how it does. Considering adding in the GHR hyper extension on the wojo DC DVD)
6-10SS Front Squat
20+SS Hack Squat
A2
20-30rp Incline DB Press
11-15rp Smyth Machine Shoulder Press
11-15rp CGBP
15-20rp Nuteral Grip Pulldown
[8-12]SS [4-8]SS Tbar row
B2
11-20rp Drag Curl
10-20SS Pin Wheel Curls
11-12SS Standing Calf Raises
10-12 SS Good Mornings(Open to suggestions as well..our seated leg curl machine is weird and I dont thnk I could progress on it very long)
6-10SS Leg Press(The leg press machine has only one set of bars and one on top so I might need to switch this out on account of not having enough weight. Open to any suggestions, might consider lunges or the hack squat machine)
20+SS Leg Press
A3
11-15rp Hammer strength Machine Press
20-30rp DB Shoulder Press(I might switch this out for standing overhead press)
15-30rp EZ bar tri extensions
11-15rp Close Grip Pull downs
[4-8]SS [8-12]SS Dead Lift
B3
11-20rp Preacher Curl
11-20SS Reverse grip single arm cable curl
11-12SS Leg Press calf raise
15-30rp Lying Leg Curls
6-10SS Squat
20+SS Squat
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