Week 2
[Feb. 13 - 19]
Smith machine squats:
Warm-up: [ 45 x 2 + 0, then + 25 x 2 ] + 15
(4 sets = 90, 140, 180, 230)
4 x 4 (285 = 270 + 15)
Smith machine bench:
Warm-up: [ 45 x 2 + 25 x 2 +, then + 25 x 2 + 10 x 2] + 15
4 x 4 (195 = 180 + 15)
Deadlifts
185
4 x 7
195
1 x 4
Smith machine squats:
Warm-up: 45 x 2 + 0, then + 25 x 2
(4 sets = 90, 140, 180, 230)
5 sets 5-8 reps @ 270
Deadlifts
185
5 x 10
[rest p. 180 secs.]
Bench
185
2 x 4
W/U 135 1 x 10
Week 1
[Feb. 6 - 12]
Smith machine squats:
Warm-up: 45 x 2 + 0, then + 25 x 2
(4 sets = 90, 140, 180, 230)
4 sets 3 reps @ 270
Deadlifts
195
5 x 8
Bench
185
4 x 6
