19 December 2013
By "heavy day" I really mean a medium-weight day with all sets done explosively.
Paused high bar close stance squat up to 290 lbs. x 3, 335 x 3
Regular squat 375 lbs. x 3 - every rep done very fast
Speed deadlift 305 lbs. x 6 singles on the minute - every rep was strong and explosive
Chest-supported row x 18, x 11, x 10 for 39 total reps
Leg extension x18, x 15, x 15 for 48 total reps
Leg curl x 20, x 10, x 12 for 42 total reps
The goal is to hit 50 reps over 3 sets with a certain weight, an idea I picked up from the Lift-Run-Bang site.
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