Week 3 of March/April 2012 cycle

Wed April 4th

Each week I have used a micro mini band and added chain each week for this bench cycle. This week I use about 3 set of chain. I have not weighed my big chain but it is bigger than standard used for lifting. My other chain totals 28 pounds.

Speed bench 
135 9x3
155x1
165x1
177x1

Pin press
223x5
360x5
399x5
449x5
500x3

A1 fat man rows 4x12
A2 Tates 40x10, 55 3x12, x8

B1 shrugs 225x15, 275 2x15
B2 hyper curls 2x20

The shrugs resulted in a headache for 4 days. I am sure that is not the only factor but it did the most damage.



Friday
Lower body
HIIT on spin bike for 12 minutes

wall sits
weight vest (20)
+16kg kettlebell 2x30 sec, 24 kg 2x30 sec

A1 Leg curls with 20 pound ankle weights  4x25 each leg
A2 plank 4x30 sec

B1calf raises 2x15
B2 roller hypers 6 plates 2x8