1)Hang power clean and jerk: 115x4x3 (1 jerk every set)
2)OH barbell press: 80x3x5/75x7
3)Weighted neutral grip pullups: 20x5/25x5/30x5/0x6(wide grip)
4a)DB incline chest press: 50x5(hard!!)45x 6/40x9/ 35x10
4b)Cable row: 90x 4x10
5a)Farmer's walk: 70lbs x 3 x40ish seconds
5b)Smith machine calf raise: 5x8-12 (worked up to heavy set of 8)
6)Reverse crunches: 3x12-15
Wednesday Lower
1)Squat jumps(between warmup sets of squats) 3x6
2)Squats: 135x5/155x5/160x5/145x10
3)Hip thrust: 135x10/155x8/185x8/205x6/225x6-PR!
4)Leg press: 230x12/280x12/300x12/300x12
5a)Reverse hyper: 3x15
5b)Seated band abductions: 3x20
Finisher:
10 lunge jumps/leg
12 second L-sit
3x
1)BB hang power snatch: 85x3x3
2)Bench press: 95x5/105x5/115x5/110x7
3)Landmine press: Bar+25x8/ +15x3x10
3b)Chinups: x10/8/8/8
4a)TRX reverse fly: 3x12
4b)Standing DB curl: 10/12/15
5)Hanging leg raise: 4x8( suck at these!!)
6)Lateral raises: 1 giant drop set to 30 reps with no rest
SATURDAY LOWER
1)Sumo deadlift: 195x3/205x3/205x3/185x6
2)Single leg front loaded reverse lunge: 65x10/75x10/75x10
3)BB hip thrust: 145x12/150x12/150x12
4)Leg curls: 3x15
4b)Lateral band walks: 3x15/side
Prowler push: 270 x 6 (12-15 seconds, approx. 1 minute rest)
Calf raise-giant set to 50 reps (2:29)
How often do you change your exercises or rep/set schemes on your upper lower split routines. Do you do what you are feeling that day or do you plan your exercises to follow for 4 wks for example?
ReplyDeleteI have a plan to follow for 4-6 weeks, but I also will sometimes vary it from week to week based on how I feel that day.
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