Monday
Squat - Bar x 8 x 2 sets; 165 x 8 x 2 sets; 231 x 5; 285 x 5; 341 x 4. Suit (straps up/no wraps) - 407 x 1; (straps down/no wraps) - 505 x 3 x 2 sets; (straps down/wraps) - 587 x 2 x 2 sets; (straps up/wraps) - 650 x 2 x 2 sets.
NOTES: My squats were a bit high but tonight was much better than last week.
587 x 2 (straps down/wraps): http://www.youtube.com/watch?v=tgU0FeWwBG0
650 x 2 (straps up/wraps): http://www.youtube.com/watch?v=l9vDYVdmDrY
Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 165 x 6; 225 x 5; 275 x 4; 315 x 1. Put on Super Katana - 407 x 3; 473 x 3; 529 x 3 x 2 sets; 595 x 2 x 2 sets; 606 x 2
Rolling DB Ext - 35 x 15; 55 x 10; 70 x 10
595 x 2 (3rd set of 4) - http://www.youtube.com/watch?v=g2Ze7ghf9YQ
606 x 2 (4th set of 4) - http://www.youtube.com/watch?v=Saaf9tkCaxo
Thursday
Deadlift - Bar x 8; 165 x 6 x 2; 275 x 5; 341 x 4; 407 x 1. Put on Metal DL Suit (straps down) - 473 x 3 x 2 sets. (straps up) - 540 x 3 x 2 sets; 606 x 2 x 2 sets
NOTES: My low back was a little fatigued from the last two weeks of training. I plan to deadlift sumo next week to give my low back a break.
606 x 2 - http://www.youtube.com/watch?v=5IyiCmgojaI
Showing posts with label squat. Show all posts
Showing posts with label squat. Show all posts
Friday, May 15, 2009
Saturday, April 4, 2009
Phase 3, Week 1 to Men's Nationals
Monday
Squats - Bar x 8 x 2 sets; 165 x 6 x 2 sets; 275 x 5; 341 x 4; 402 x 3 x 2 sets; 457 x 3 x 5 sets
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 6; 275 x 4; 325 x 3 x 2 sets; 375 x 3 x 5 sets
Dips - 10 x 3 sets
NOTES: All sets done without belt.
Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 5; 275 x 4; 340 x 3 x 2 sets; 365 x 2 x 2 sets; 390 x 1; 405 x 1; 380 x 2 x 2 sets; 355 x 3 x 2 sets; 330 x 4; 290 x 6; 240 x 8
Rolling DB Ext - 40 x 10; 50 x 10; 60 x 10 x 2 sets
Tricep Pressdowns - 15 x 3 sets
Abs - 20 x 3 sets
NOTES: Trained at Gold's Gym in Austin. For some reason tonight EVERYTHING felt really light. I felt like I could have done 405 for 10 (maybe not, but it felt like it). I am very pleased with this workout and think this volume training is going to get my bench back where it belongs...the mid-6's. No more of that 589 crap! Goals for Men's Nationals: 727.5 squat / 633.7 bench (and would like to take a shot at the IPF Masters WR of 639) / 650.2 deadlift / 2,011.7 TOTAL, which would be a new USAPL Masters American Record.
Thursday
Deadlifts - 135 x 8 x 2 sets; 225 x 5; 285 x 5; 345 x 4; 405 x 3 x 2 sets; 455 x 3 x 5 sets
Stretched and called it a night...
NOTES: Speed felt really good with tonights numbers.
Saturday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 5; 275 x 4 x 2 sets; 315 x 3 x 4 sets; 315 x 10
Incline Bench - Bar x 8; 135 x 8; 225 x 5 x 5 sets
JM Presses - 100 x 8 x 3 sets
Squats - Bar x 8 x 2 sets; 165 x 6 x 2 sets; 275 x 5; 341 x 4; 402 x 3 x 2 sets; 457 x 3 x 5 sets
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 6; 275 x 4; 325 x 3 x 2 sets; 375 x 3 x 5 sets
Dips - 10 x 3 sets
NOTES: All sets done without belt.
Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 5; 275 x 4; 340 x 3 x 2 sets; 365 x 2 x 2 sets; 390 x 1; 405 x 1; 380 x 2 x 2 sets; 355 x 3 x 2 sets; 330 x 4; 290 x 6; 240 x 8
Rolling DB Ext - 40 x 10; 50 x 10; 60 x 10 x 2 sets
Tricep Pressdowns - 15 x 3 sets
Abs - 20 x 3 sets
NOTES: Trained at Gold's Gym in Austin. For some reason tonight EVERYTHING felt really light. I felt like I could have done 405 for 10 (maybe not, but it felt like it). I am very pleased with this workout and think this volume training is going to get my bench back where it belongs...the mid-6's. No more of that 589 crap! Goals for Men's Nationals: 727.5 squat / 633.7 bench (and would like to take a shot at the IPF Masters WR of 639) / 650.2 deadlift / 2,011.7 TOTAL, which would be a new USAPL Masters American Record.
Thursday
Deadlifts - 135 x 8 x 2 sets; 225 x 5; 285 x 5; 345 x 4; 405 x 3 x 2 sets; 455 x 3 x 5 sets
Stretched and called it a night...
NOTES: Speed felt really good with tonights numbers.
Saturday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 5; 275 x 4 x 2 sets; 315 x 3 x 4 sets; 315 x 10
Incline Bench - Bar x 8; 135 x 8; 225 x 5 x 5 sets
JM Presses - 100 x 8 x 3 sets
Saturday, January 17, 2009
Competition Phase, Week 1
Monday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 6; 275 x 3; 335 x 3. Sz 50 Katana - 435 x 3; 495 x 2. Red/Blue Katana - 495 x 2; 565 x 1 x 4 sets.
Reverse bands - 405 x 6. 3-board - 495 x 2; 495 x 3 x 2 sets
Rolling DB Ext - 40 x 10 x 3 sets
Abs
NOTES: Not too pleased with this workout. 565 felt heavier that it should have and my lockouts sucked!
Wednesday
Squat - Bar x 8 x 2 sets; 135 x 6 x 2 sets; 225 x 6; 315 x 3; 405 x 2. Put on Squat Suit - 455 x 3; 495 x 3 (video below); 565 x 2 x 2; 585 x 2 x 3 sets (last set video below).
Straight Leg DL w/ DB
Abs
Squat - 495 x 3 (straps down; no wraps)
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 6; 275 x 3; 335 x 3. Sz 50 Katana - 435 x 3; 495 x 2. Red/Blue Katana - 495 x 2; 565 x 1 x 4 sets.
Reverse bands - 405 x 6. 3-board - 495 x 2; 495 x 3 x 2 sets
Rolling DB Ext - 40 x 10 x 3 sets
Abs
NOTES: Not too pleased with this workout. 565 felt heavier that it should have and my lockouts sucked!
Wednesday
Squat - Bar x 8 x 2 sets; 135 x 6 x 2 sets; 225 x 6; 315 x 3; 405 x 2. Put on Squat Suit - 455 x 3; 495 x 3 (video below); 565 x 2 x 2; 585 x 2 x 3 sets (last set video below).
Straight Leg DL w/ DB
Abs
Squat - 495 x 3 (straps down; no wraps)
Squat - 585 x 2 (straps down; no wraps)
Thursday
Bench Press – Bar x 20; 135 x 8 x 2 sets; 185 x 6; 235 x 5; 285 x 4; 335 x 3 x 2 sets; 365 x 3; 405 x 1. 3-Board – 315 x 3 x 6 for speed sets
Rolling DB Ext – 40 x 10; 60 x 8 x 4 sets
Bradford Presses – 95 x 15 x 3 sets
Lat Pulls
Ab
Saturday
Deadlift – Bar x 8; 135 x 6 x 2 sets; 225 x 5; 315 x 5; 375 x 4; 430 x 3. Put on Metal DL Suit – (All sets done with straps down) 475 x 3; 540 x 2; 540 x 1 ½; 520 x 2 x 2 sets; 530 x 2 (video below)
Pause Squats – 225 x 6; 315 x 5 x 3 sets
Straight Leg DL – 225 x 5 x 3 sets
V-Bar Lat Pulldown – 10 x 3 sets
Abs
NOTES: I trained by myself this morning. The rest of the gang trained last night. It was tough to get up for the heavier sets and I didn’t feel like I was getting anything out of the suit with the straps down. I should be able to tell more when I put the straps up. Got to get my hips lower on these deadlifts.
Deadlift - 530 x 2 (straps down)
Tuesday, June 3, 2008
Competition Phase, Week 4
Monday
Squat - Bar x 10; 135 x 8 x 2 sets; 225 x 5; 315 x 4; 405 x 3; 455 x 3; 495 x 1
Bench - Bar x 20; 135 x 8 x 2 sets; 185 x 5; 230 x 5; 275 x 4; 320 x 3 x 2 sets; 340 x 3 x 4 sets
NOTES: My legs were still feeling last weeks 315 x 10 x 10 sets so I took it easy on them tonight. Also hit some light accessory work after bench.
Wednesday
Did not train
Friday
Bench - Bar x 20; 135 x 8 x 2 sets; 185 x 5; 250 x 5; 295 x 4; 340 x 3 x 2 sets; 385 x 2 x 3 sets; 405 x 2
Accessory - Triceps; Lats
Saturday
Bench - Bar x 20 x 2; 135 x 8 x 2; 175 x 5; 230 x 3; 275 x 3; 315 x 3 x 3
Squat - Bar x 10; 135 x 8 x 2 sets; 225 x 5; 315 x 4; 405 x 3; 455 x 3; 495 x 1
Bench - Bar x 20; 135 x 8 x 2 sets; 185 x 5; 230 x 5; 275 x 4; 320 x 3 x 2 sets; 340 x 3 x 4 sets
NOTES: My legs were still feeling last weeks 315 x 10 x 10 sets so I took it easy on them tonight. Also hit some light accessory work after bench.
Wednesday
Did not train
Friday
Bench - Bar x 20; 135 x 8 x 2 sets; 185 x 5; 250 x 5; 295 x 4; 340 x 3 x 2 sets; 385 x 2 x 3 sets; 405 x 2
Accessory - Triceps; Lats
Saturday
Bench - Bar x 20 x 2; 135 x 8 x 2; 175 x 5; 230 x 3; 275 x 3; 315 x 3 x 3
Thursday, April 10, 2008
Phase 2, Week 4
Monday
Squats - (belt only) 225 x 6; 315 x 6; 405 x 3; 455 x 3 x 3; 495 x 3; 405 x 8
Bench - 335 x 3 x 2 sets; 380 x 3 x 5
Wednesday
Bench - 225 x 5; 255 x 5; 300 x 4; 320 x 3 x 2; 340 x 2 x 2; 365 x 1 x 2; 340 x 2 x 2; 320 x 3; 300 x 5; 255 x 7; 225 x 9
NOTES: Trained a Paul Fletcher's House of Power in Baton Rouge, LA
Friday
Bench - 250 x 5; 300 x 4; 350 x 3 x 2; 385 x 2; 405 x 2 x 4
Deadlift - 225 x 5; 315 x 4; 365 x 3 x 2; 405 x 3 x 2; 455 x 3
NOTES: Felt a litte tenderness in my right elbow during and after this workout
Saturday
Squats - (belt only) 225 x 6; 315 x 6; 405 x 3; 455 x 3 x 3; 495 x 3; 405 x 8
Bench - 335 x 3 x 2 sets; 380 x 3 x 5
Wednesday
Bench - 225 x 5; 255 x 5; 300 x 4; 320 x 3 x 2; 340 x 2 x 2; 365 x 1 x 2; 340 x 2 x 2; 320 x 3; 300 x 5; 255 x 7; 225 x 9
NOTES: Trained a Paul Fletcher's House of Power in Baton Rouge, LA
Friday
Bench - 250 x 5; 300 x 4; 350 x 3 x 2; 385 x 2; 405 x 2 x 4
Deadlift - 225 x 5; 315 x 4; 365 x 3 x 2; 405 x 3 x 2; 455 x 3
NOTES: Felt a litte tenderness in my right elbow during and after this workout
Saturday
Wednesday, April 2, 2008
Phase 2, Week 3
Monday
Squat - (belt only) Bar x 8; 135 x 6 x 2 sets; 225 x 6; 315 x 6; 405 x 3; 455 x 3; 475 x 2; 405 x 6; 315 x 10
Bench - (all raw) Bar x 20; 135 x 6 x 2 sets; 185 x 5; 250 x 5; 295 x 4; 340 x 3 x 2; 385 x 2 x 3; 395 x 2; 405 x 2
NOTES: Jay and Walter were not there tonight so all sets were done with no spot. Rich was there supporting me!
Wednesday
Bench - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x 4; 275 x 3; 315 x 3 x 4; 365 x 1
NOTES: Trained at the Shreveport YMCA.
Friday
Bench -
Deadlifts -
NOTES: Did not train due to bad, bad weather.
Saturday
NOTES: Did not train due to mission trip to downtown Jackson.
Squat - (belt only) Bar x 8; 135 x 6 x 2 sets; 225 x 6; 315 x 6; 405 x 3; 455 x 3; 475 x 2; 405 x 6; 315 x 10
Bench - (all raw) Bar x 20; 135 x 6 x 2 sets; 185 x 5; 250 x 5; 295 x 4; 340 x 3 x 2; 385 x 2 x 3; 395 x 2; 405 x 2
NOTES: Jay and Walter were not there tonight so all sets were done with no spot. Rich was there supporting me!
Wednesday
Bench - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x 4; 275 x 3; 315 x 3 x 4; 365 x 1
NOTES: Trained at the Shreveport YMCA.
Friday
Bench -
Deadlifts -
NOTES: Did not train due to bad, bad weather.
Saturday
NOTES: Did not train due to mission trip to downtown Jackson.
Tuesday, March 18, 2008
Phase 2, Week 1
Monday
Squats (belt only) - 315 x 6; 405 x 3; 455 x 3; 495 x 3; 515 x 2; 455 x 6; 405 x 10
Bench - 340 x 3 x 2 sets; 385 x 2 x 3; 390 x 2 x 2
Thursday
Bench - 315 x 3 x 2 sets; 365 x 3 x 5
Deadlift - warm up to 315 x 3; DL Suit straps down - 405 x 3; 475 x 2; DL Suit straps up - 525 x 1; 575 x 1; 605 x 1
NOTES: First time I deadlifted in my suit since...um...Master's National (last May)!
Squats (belt only) - 315 x 6; 405 x 3; 455 x 3; 495 x 3; 515 x 2; 455 x 6; 405 x 10
Bench - 340 x 3 x 2 sets; 385 x 2 x 3; 390 x 2 x 2
Thursday
Bench - 315 x 3 x 2 sets; 365 x 3 x 5
Deadlift - warm up to 315 x 3; DL Suit straps down - 405 x 3; 475 x 2; DL Suit straps up - 525 x 1; 575 x 1; 605 x 1
NOTES: First time I deadlifted in my suit since...um...Master's National (last May)!
Monday, March 17, 2008
2007 USAPL Rankings
The 2007 USA Powerlifting rankings are out and I am absolutely astonished at how God blessed my lifting last year. I must give Him all the glory for my accomplishments!
In the Men’s Open and Master Bench Press, I was ranked #2 in the country (639) in the 275 lb weight class. In addition, the 562 I did at the IPF Master World Bench Press Championships ranked #15 in the world for 2007. Note: only international meets count on the IPF rankings.
In the Men’s Master 40-44 Full Meet Rankings, I was ranked #6 in the Squat (675), #1 in the Bench Press (585), #5 in the Deadlift (625) and #2 in the Total (1,885).
In the Men’s Open Full Meet Rankings, I was ranked #2 in the Bench Press (585) and #15 in the Total (1,885).
All the rankings can be seen here: http://adfpa.com/newsletter/ranking/rankings.html
I am amazed that at 41 years old that I achieved these rankings and set personal best in the squat (675), bench press (639), deadlift (625) and total (1,885) in 2007. There is no doubt that God had His hand in this.
On top of these rankings, I finished 2nd at the IPF Master World Bench Press Championships in Schwedt, Germany in September and 1st at the USAPL Bench Press Nationals in Denver CO in November. The 1st place finish at Bench Press Nationals earned me a spot on TEAM USA that will be competing in Prague, Czech Republic this June. I want to say a special thank you to everyone that has supported me over the years through prayer and financial contributions. Your provision means so much to me.
Praising God,
Byron
In the Men’s Open and Master Bench Press, I was ranked #2 in the country (639) in the 275 lb weight class. In addition, the 562 I did at the IPF Master World Bench Press Championships ranked #15 in the world for 2007. Note: only international meets count on the IPF rankings.
In the Men’s Master 40-44 Full Meet Rankings, I was ranked #6 in the Squat (675), #1 in the Bench Press (585), #5 in the Deadlift (625) and #2 in the Total (1,885).
In the Men’s Open Full Meet Rankings, I was ranked #2 in the Bench Press (585) and #15 in the Total (1,885).
All the rankings can be seen here: http://adfpa.com/newsletter/ranking/rankings.html
I am amazed that at 41 years old that I achieved these rankings and set personal best in the squat (675), bench press (639), deadlift (625) and total (1,885) in 2007. There is no doubt that God had His hand in this.
On top of these rankings, I finished 2nd at the IPF Master World Bench Press Championships in Schwedt, Germany in September and 1st at the USAPL Bench Press Nationals in Denver CO in November. The 1st place finish at Bench Press Nationals earned me a spot on TEAM USA that will be competing in Prague, Czech Republic this June. I want to say a special thank you to everyone that has supported me over the years through prayer and financial contributions. Your provision means so much to me.
Praising God,
Byron
Monday, February 25, 2008
Workout for Week of 2/25...
Monday
Squat - 315 x 5; 365 x 5; 405 x 6; 455 x 6; 500 x 3...all sets with belt only.
Bench - 340 x 3 x 2 sets; 380 x 3 x 5 sets
NOTES: Probably one of the best squat workouts I have had in quite some time.
Wednesday
Did not train
Friday
Bench - warm-up t0 315 x 2; Custom Katana - 405 x 3; 495 x 3; 515 x 3; 575 x 2; 585 x 2; 605 x 1
Deadlift - up to 315 x 5
Saturday
Squat - 315 x 5; 365 x 5; 405 x 6; 455 x 6; 500 x 3...all sets with belt only.
Bench - 340 x 3 x 2 sets; 380 x 3 x 5 sets
NOTES: Probably one of the best squat workouts I have had in quite some time.
Wednesday
Did not train
Friday
Bench - warm-up t0 315 x 2; Custom Katana - 405 x 3; 495 x 3; 515 x 3; 575 x 2; 585 x 2; 605 x 1
Deadlift - up to 315 x 5
Saturday
Tuesday, February 19, 2008
Competition Phase, Week 2
Monday
Squat - (warm up to suit); Straps down/no wraps - 425 x 3; 495 x 3 x 2 sets; Straps up/no wraps - 560 x 2 x 2 sets; Straps up/wraps - I attempted 635 x 1 for 2 sets but was unable to get set up on either attempt.
Bench - 335 x 3 x 2 sets; 380 x 3 x 3 sets
NOTES: I think the problem with my squats is the fact that I took the time off to let my hamstring heal. I looked back at my notes and I tweaked my hamstring on 12/17. I did not attempt to squat heavy again until 1/28 (that's 5 weeks off) and on 1/28 I simply tested to see if I could resume squatting heavy. I had a decent raw workout on 2/4 and then got in the suit on 2/11. Bottom line is I have not built my base back up yet to step under 635! I am going to have to back my expectations down a little for the Brother Bennett meet and see what happens.
Wednesday
Missed - In New Orleans, LA working
Friday
Bench - Warmed up to 315 x 2; Put on training Katana (size 50) - 405 x 2; 455 x 1; 495 x 1; 545 x 1 x 2 sets; 545 x 1 (4" block); 585 x 1 (4" block)
NOTES: I decided tonight to not do the Brother Bennett Invitational, which is a full meet. With IPF Bench Worlds right around the corner in June I need to focus my full attention on that meet. Trying to train for a full meet is just too much for me right now with my new territory with Cybex, trying to sell the house and get moved to The Woodlands TX, and trying to train for Bench Worlds. I don't have time to train for a full meet AND my bench accessory movement. Starting tonight, full focus is on being my best at Bench Worlds!
Squat - (warm up to suit); Straps down/no wraps - 425 x 3; 495 x 3 x 2 sets; Straps up/no wraps - 560 x 2 x 2 sets; Straps up/wraps - I attempted 635 x 1 for 2 sets but was unable to get set up on either attempt.
Bench - 335 x 3 x 2 sets; 380 x 3 x 3 sets
NOTES: I think the problem with my squats is the fact that I took the time off to let my hamstring heal. I looked back at my notes and I tweaked my hamstring on 12/17. I did not attempt to squat heavy again until 1/28 (that's 5 weeks off) and on 1/28 I simply tested to see if I could resume squatting heavy. I had a decent raw workout on 2/4 and then got in the suit on 2/11. Bottom line is I have not built my base back up yet to step under 635! I am going to have to back my expectations down a little for the Brother Bennett meet and see what happens.
Wednesday
Missed - In New Orleans, LA working
Friday
Bench - Warmed up to 315 x 2; Put on training Katana (size 50) - 405 x 2; 455 x 1; 495 x 1; 545 x 1 x 2 sets; 545 x 1 (4" block); 585 x 1 (4" block)
NOTES: I decided tonight to not do the Brother Bennett Invitational, which is a full meet. With IPF Bench Worlds right around the corner in June I need to focus my full attention on that meet. Trying to train for a full meet is just too much for me right now with my new territory with Cybex, trying to sell the house and get moved to The Woodlands TX, and trying to train for Bench Worlds. I don't have time to train for a full meet AND my bench accessory movement. Starting tonight, full focus is on being my best at Bench Worlds!
Tuesday, February 12, 2008
Competition Phase, Week 1
Monday
Squats - Warmed up to 365 x 4; Squat Suit (straps down) - 455 x 3; 530 x 3 x 2 sets; 605 x 2 x 3 sets (w/ wraps)
Bench - 335 x 3 x 2 sets; 380 x 3 x 3 sets
NOTES: This was the first time in my squat suit since May 2007. I was a little shaky but felt pretty good for the most part.
Wednesday
Did not train
Friday
Did not train due to trip to Houston.
Saturday
Did not train due to trip to Houston.
Squats - Warmed up to 365 x 4; Squat Suit (straps down) - 455 x 3; 530 x 3 x 2 sets; 605 x 2 x 3 sets (w/ wraps)
Bench - 335 x 3 x 2 sets; 380 x 3 x 3 sets
NOTES: This was the first time in my squat suit since May 2007. I was a little shaky but felt pretty good for the most part.
Wednesday
Did not train
Friday
Did not train due to trip to Houston.
Saturday
Did not train due to trip to Houston.
Monday, February 4, 2008
Phase 3, Week 4
Monday
Squats - 405 x 3 reps x 2 sets; 455 x 3 x 4; 455 x 4
Bench - 335 x 3 reps x 2 sets; 380 x 3 x 5
NOTES: I did a normal squat workout tonight which is very good news in regards to the hamstring. I should be on pace to do the Brother Bennett Invitational in Bay St. Louis at the end of March.
Wednesday
Did not workout
Friday
Bench - 355 x 3 reps x 2 sets; 405 x 2 x 5
Deadlift - 405 x 3 reps x 2 sets; 460 x 3 x 4; 460 x 6
NOTES: Great workout except for the fact my back caught at the end of my workout doing accessory work. Chiropractor trip scheduled for Monday!!!
Saturday
Squats - 405 x 3 reps x 2 sets; 455 x 3 x 4; 455 x 4
Bench - 335 x 3 reps x 2 sets; 380 x 3 x 5
NOTES: I did a normal squat workout tonight which is very good news in regards to the hamstring. I should be on pace to do the Brother Bennett Invitational in Bay St. Louis at the end of March.
Wednesday
Did not workout
Friday
Bench - 355 x 3 reps x 2 sets; 405 x 2 x 5
Deadlift - 405 x 3 reps x 2 sets; 460 x 3 x 4; 460 x 6
NOTES: Great workout except for the fact my back caught at the end of my workout doing accessory work. Chiropractor trip scheduled for Monday!!!
Saturday
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