Conditioning Wave 2 Week 3 Beyond 5/3/1

Shoulder band dislocations x 10 for 2

7.5 rear delt flys x 12

Feeder workout 

Machine Flys

19x100

12x50

Rear Delt Machine Flys

33x35 for 3 sets 

Ez bar curls

10x10

30x8

35x8

35x6

Incline Curls

7.5x12 for 5 sets

Cable triceps extensions

21x30

28x15

28x12

28x12

Standing db curls 

10x12 for 3 sets 

Seated overhead triceps extensions 

12.5x12 for 3 sets

Bench Wave 2 Week 3 Day 4 Beyond 5/3/1

Band Warmups

20x15

20x15

40x10

50x5

60x5

70x3

75x5

82.5x3

92.5x8

Joker

97.5x1

102.5x1

110x1

112.5 FAIL

BBB

80x5 for 5 sets

Kroc Rows

35x20 for 3 sets 

Conditioning Wave 2 Week 3 Day 2 Beyond 5/3/1

Feeder Workout

15x100 Machine Rows

15x100 Lat Pulldowns

15x50 Machine Rows

2kgx50 db laterals

Arnold Presses

10x10

12.5x10

15x10 

17.5x12 for 3 sets 

Farmers Walk

5 sets

Shoulders Wave 2 Week 3 Day 1 Beyond 5/3/1

Bands warmup

20x10 for 2

35x5

40x5

47.5x3

50x5

57.5x3

62.5x6

Joker

67.5x1

70x1

72.5 no go

BBB

50x10

50x10

50x10

50x9

50x7

Kroc Rows

40x10 for 5 sets

Lat Pulldowns

65x10

65x10

65 to failure (thanks Max)

Conditioning Wave 2 Beyond 5/3/1

Rear delt machine 

33x35

33x35

26x25

Hammer curls 

10x10

17.5x8 for 3 sets 

Incline curls

7.5x12 for 5 sets 

Cable overhead extensions 

21x30

28 - 3 sets to failure ~10+ reps 

Standing db curls

10x12 for 3 sets 

Seated db triceps extension 

10x12 for 3 sets

Seated incline curls 

10x10 for 2 sets

Farmers Walks

5 sets of 20m to-and-fro

Averaging 24-25sec each

Bench Wave 2 Week 2 Day 4 Beyond 5/3/1

Bar x10 x2 sets

45x5

55x5

65x3

70x3

77.5x3

87.5x10

Joker

92.5x3

97.5x3

100x3

102.5x2

2-board press

100x1

100x2

100x1

BBB

77.5x5

80x5x4sets

Lat Pulldowns

80x10x5sets

80x15

Shoulders Wave 2 Week 2 Day 2 Beyond 5/3/1

Warmup

Band push downs, rear extensions, shoulder dislocations

Ex10

20x10

30x5

37.5x5

42.5x5

47.5x3

52.5x3

60x8 rest pause 1

Joker 62.5x3

50x5 for 5 sets

Kroc Rows 

25x40

Today cui, just recovered from mild flu :(

Bench Meet

1st attempt 95

2nd attempt 105

3rd attempt 115 (fail)

4th attempt 115 (fail)

BW (86) for reps

10 reps 

Bench Press Wave 2 Week 1 Day 4 Beyond 5/3/1

Warmups

Band push downs

Rear delts

Shoulder dislocations 

15 reps each

Flat Bench

Bar x15 x 2 sets

40x5

50x5

60x3

65x5

75x5

82.5x12

Joker 87.5x5

Bench Daddy

110x3 for 3 sets 

Pause-Bench

70x5 (2 sec pause) for 3 sets

Slight incline db bench

30x6

35x6

35x6

Rear delt machine

40x35

40x35

40x35

26x30

26x30

GHR Sit-ups

5x10

Conditioning Wave 2 Week 1 Day 2 Beyond 5/3/1

Farmers Walk with 20kg plates

3.5 sets

(Grip is lousy)

Lat pulldown

65x10 for 6 sets

Side Lateral Raises

10x10 for 5 sets

GHR sit-ups

3x10

Shoulders Wave 2 Week 1 Day 1 Beyond 5/3/1

Warmup: shoulder dislocations 

Military Press

27.5x5

40x3

40x3

Set 1: 45x5

Set 2: 50x5

Set 3: 60x10

Joker: 62.5x5

Push Press

65x3 for 5 sets

BBB

45x5

50x5 for remaining 4 sets

Dumbbell Rows

40x12

40x12

40x10 for remaining 3 sets

GHR Sit-ups

5 sets of 10

Hi Megan!