June 21, 2010
Monday:
Calves-Standing Rest Pause Calf Raises 3×12-15->failure->failure
275×15-12-9
315×12-10-7
365×8-6-6

BB Shrugs- 6×10 with 100% deadlift PROJECTED max
135×10
225×10
315×10
405×10
495×10
585×10
 
Deadlift Variation I-
*Conventional Deadlift  Variation
-Week One: work up to 5 x 5 with 3 sec pauses on the deck
300×5
330×5
355×5
385×5
410×5
Deadlift Variation II-
*12″ Box Deadlift-*see routine
240×5
285×5
330×5
365×5
240×5 with 3 second pauses on bottom
  
*Good Morning Variation:
-Week One: Seated Good Mornings-4×12
135×10
185×10
225×10
275×10

Deadlift Accessory I- Cambered Bar 45 Degree Hypers 4×8
135x4x10

Deadlift Accessory II-Reverse Hypers 4×8
50x4x10 with 3 second hold

Core I-Spinal Flexion-Plate Crunches 5×12
55x5x12

Core II-Hip Flexion-Hanging Leg Raises 5×12
Bodyweight x 5×12  

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