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Monday January 4 2010
Comments (13)  |  Help  |  Programs  |  Exercises

Ray deadlift
  • Back squat - 85% x 2 x 4
  • Snatch deadlift - 105% (of snatch) x 3 x 3
  • Push press - 78% x 4 x 5
3 sets:
A1. Pull-ups x 6; 21X0; add weight each set as needed to hit reps; 1 min rest
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest

Week 4

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13 Comments
Gordo 2010-01-03
Did this a day early since I will be travelling on Monday
Back Squat 217lbx2x4
Snatch Deadlift 165lbx3x3
Push-press 140lbx4x5

Pull-ups x6 @ 20,30,35lb
GHD sit-ups 30, 25, 22

Kimi Kanda 2010-01-04
F/44/81KG/162CM
warmup: 10 min elliptical; 10 min row; various exercises

BS: 45kg x2x1; 50kg x2x3
SDL: 50kg x3x3
PP: 40kg x4x5

metcon: 3 sets 5 min
10/7/7 assisted pullups (rubber band + human help)
10 box jumps (.25m) jump up step down
50 singles jump rope
Scott Pauly 2010-01-04
43/m/200lbs

Back Squat
145kg x2x4

Snatch Deadlift
100kg x3x3

Push Press
85kg x4x5

Neil Scholtz 2010-01-04
M/25/76kg/178cm

Back Squat 136kg x 2 x 4
Snatch Deadlift 95kg x 3 x 3
Push Press 70kg x 4 x 5

Pull Ups:
1st set - 10kg weight vest & 7.5kg dumbbell
2nd set - 10kg weight vest & 10kg dumbbell
3rd set - 10kg weight vest & 12.5kg dumbbell
GHR Sit ups:
40-35-30 reps
JCW 2010-01-04
back squat- 250 lbs
snatch dl- 215 lbs
push press- 170 lbs
Leslie P 2010-01-04
snatch deadlift is 105% of snatch max, right?
Greg Everett 2010-01-04
Leslie -Yes
TeddyB_SC 2010-01-04
Back Sqt - 124
Sn Deadlift - 89
P Press- 59
Kyle Pichie 2010-01-04
M/22/7165#/

Back Squat 250# x 2 x 4
Snatch Deadlift 195# x 3 x 3
Push Press 175# x 4 x 5

Pull Ups:
1st set - 12kg weight KB
2nd set - 16kg weight KB
3rd set - 16kg weight KB
GHR Sit ups:
20-15-0 reps
John B 2010-01-04
BS 180#x2x4
SDL 145#x3x3
PP 120#x4x5
Sam McGowan 2010-01-04
M/33/178#

Squat - 225#x3x4 (didn't read wkout closely and did 3 reps per set rather than 2)
Sn DL - 185#x3x3
PP - 150#x4x5

Pullups - 55#, 60#, 60#
GHR Situp - 20, 20, 20
Gene 2010-01-04
Back squat - 85% 270=230 x 2 x 4
Snatch deadlift - 105% 170=185 x 3 x 3
Push press - 78% 180=140 x 4 x 5

Round 1: 10# PU/33 SU
Round 2: 20# PU/21 SU
Round 3: 25# PU/20 SU
Brian Reckdenwald 2010-01-05
Back squat - 85% x 2 x 4
295 lbs x 2 x 4

Snatch deadlift - 105% (of snatch) x 3 x 3
205 x 3 x 3

Push press - 78% x 4 x 5
145 x 4 x 5

3 sets:
A1. Pull-ups x 6; 21X0; add weight each set as needed to hit reps; 1 min rest
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest

10 lbs, 25
15 lbs, 22
20 lbs, 20
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