Inverted Juggernaut Method Day 2
W/up
Squat
10x5x135
SS
10x10 Band pullapart
Squat from bottom position (singles with 1 min rest between)
95 x 1
95x1
105x1
105x1
115x1
115x1
125x1
125x1
125x1
125x1
KB Goblet Reverse Lunge off step
3x10x35
SS
KB Swing
3x15x45
SS
Ab wheel
Slowly, 3x5
Friday 28 December 2012
Inverted Juggernaut Method Day 1
5x95 floor press
5x105 floor press
5x3 Plyo pushup (2 risers)
4x50 skips
10x5x100 bench
SS
10x10 band pullapart
5x95 floor press
5x105 floor press
5x105 floor press
5x105 floor press
5x105 floor press
10x 50 / hand cable row
4x10x42.5 / hand cable row
SS
5 x 30x highest setting rope pull
SS
5x10x10 Lateral Raise
Monday 15 October 2012
Bench Day Oct 14
various med ball throws to warm up
A Bench
45 x 10
95 x 5
115 x 5
130 x 5
145 x 5
B Blast Strap Pushup
x12
x8
C1 Blast Strap Inverted Row (ft on bench)
x 8
x 8
x 8
C2 Face Pull
27.5 x 10
27.5 x 15
27.5 x 15
D1 DB Hammer Curl
25 x 10
25 x 10
25 x 15
25 x 15
various med ball throws to warm up
A Bench
45 x 10
95 x 5
115 x 5
130 x 5
145 x 5
B Blast Strap Pushup
x12
x8
C1 Blast Strap Inverted Row (ft on bench)
x 8
x 8
x 8
C2 Face Pull
27.5 x 10
27.5 x 15
27.5 x 15
D1 DB Hammer Curl
25 x 10
25 x 10
25 x 10
D2 DB Rolling Tri Extension
25 x 15
25 x 15
25 x 15
Monday 8 October 2012
Press Day
20 min. on treadmill to warm up
A Press
45 x 10
65 x 5
85 x 5
100 x 5
110 x 5
B1 NG Pullup
x8
x8
x7
x4
B2 Face Pull
27.5 x 10
27.5 x 10
27.5 x 10
27.5 x 10
C Leaning Lateral Raise on bench
10x10
10x10
10x10
10x10
D1 EZ Preacher Reverse Curl
25 x 15
35 x 15
35 x 15
D2 Diamond Pushup
x 10
x 10
x 10
20 min. on treadmill to warm up
A Press
45 x 10
65 x 5
85 x 5
100 x 5
110 x 5
B1 NG Pullup
x8
x8
x7
x4
B2 Face Pull
27.5 x 10
27.5 x 10
27.5 x 10
27.5 x 10
C Leaning Lateral Raise on bench
10x10
10x10
10x10
10x10
D1 EZ Preacher Reverse Curl
25 x 15
35 x 15
35 x 15
D2 Diamond Pushup
x 10
x 10
x 10
Saturday 6 October 2012
Friday 5 October 2012
Oct 4th
A Bench
45x10
95x5
115x5
125x5
135x5
First time benching in months, didn't feel as bad as I expected.
B Blast Strap Pushup
bw x 12
bw x 8
C1 Blast Strap Row (feet on bench)
bw x 8
bw x 8
bw x 8
C2 Face Pull
27.5 x 10
27.5 x 10
27.5 x 10
DB Hammer Curl
20 x 10
20 x 10
20 x 10
DB Rolling Tricep Extension
25 x 10
25 x 10
25 x 10
A Bench
45x10
95x5
115x5
125x5
135x5
First time benching in months, didn't feel as bad as I expected.
B Blast Strap Pushup
bw x 12
bw x 8
C1 Blast Strap Row (feet on bench)
bw x 8
bw x 8
bw x 8
C2 Face Pull
27.5 x 10
27.5 x 10
27.5 x 10
DB Hammer Curl
20 x 10
20 x 10
20 x 10
DB Rolling Tricep Extension
25 x 10
25 x 10
25 x 10
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