Big Steel Challenge - Opener
I'm not going to blog each workout but this is a good example of a base period strength session where I apply myself. I've been prepping for about six sessions using the protocol that you saw last time.
173.5 weigh in
Squat 23@45';25@100'x2
Push-ups 20;20;20;20;20;20;20; Convert @33%
Leg Press 25@100'x3
Single Leg Press 50'@10/10/10/10
Standing shoulder press 45'@10;10
Standing cleans 45'@12;12
Leg Ext 12.5'@15/15/15/15;25'@5/5/5/5;
Palms away chin ups 6/6/4
Dead lift 100'@15;15
Standing straight arm 13'@30/30;30/30
Single leg calf raises 12/12/12/12; Convert @10%
Single leg hip bridges 12/12/8/8/4/4; Convert @15%
Seated row 50'@20;70'@20
Dips 5;5
DB pullovers 15@10';15@15'
41,290 lbs in about 45 minutes. Probably about what a powerlifter does in a single exercise!
Will feel that on Monday.