11.14.16-11.20.16 Novice PL

Okay guys time to see how your hard work is paying off.  We will have your first max tests.  After this week you will be able to use your Thanksgiving to help your gains and recovery.

Day 26

1.squat work to a 5 rep max in 25 min.

2.lunge 50ft. x 3

Day 27

1.bench work to a 5 reps max in 20 min.

2.press 10-10-10-10 work to a 10 rep max in 12 min.

Day 28

1.deadlift work to a 5 rep max in 25 min.

2.back extension 10 x 3

Day 29

1.squat 5 x 3 @ 80% of 5RM on Day 26

2.bench 5 x 3 @ 80% of 5RM on Day 27

3a.lunge 50ft. x 3

3b.max UB dips x 3

Day 30

1.deadlift 5 x 3 @80% of 5RM on Day 28

2a.back extension 10 x 3

2b.max strict pullups x 3

3.35 cal. on Assault Bike

 

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