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2015 JANUARY/FEBRUARY

Day 1

Day 2

Day 3

Day 4

Day 5 (Circuit)

CORE

Military
CG Bench

SQ
DL

Military
CG Bench

SQ
DL

SGHP 5x5
Front SQ 5x5
Incline 5x5
Pendlay 5x5

HYPER

Dips RP
DB Hammers RP
Ab roller 3x15

Meadows F
F-arm roller RP
Ab roller 3x15

DB laterals RP
JM Press RP
Ab roller 3x15

Pull-ups F
F-arm roller RP
Ab roller 3x15

Fat BB curls F
R. EZ curls RP
Wall sit-ups RP

Workout 1:5 x 1 (85%), 1 x 3 (75%)


Workout 2:6 x 1 (85%), 1 x 3 (75%)
Workout 3:7 x 1 (85%), 1 x 3 (75%)
Workout 4:8 x 1 (85%), 1 x 3 (75%)
Workout 5:9 x 1 (85%), 1 x 3 (75%)
Workout 6:10 x 1 (85%)

Wt used for this phase:

DL
SQ
Mil
CG B

355
345
185
255

SGHP
Front SQ
Incline

215
235
225

Workout 7:5 x 3 (75%), 1 x 5 (70%)


Workout 8:6 x 3 (75%), 1 x 5 (70%)
Workout 9:7 x 3 (75%), 1 x 5 (70%)
Workout 10: 8 x 3 (75%), 1 x 5 (70%)
Workout 11: 9 x 3 (75%), 1 x 5 (70%)
Workout 12: 10 x 3 (75%)

Wt. used for this phase:

DL
SQ
Mil
CGB

325
315
175
235

SGHP
Front SQ
Incline
Pendlay

185
205
205
225

Thib

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