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Old 08-15-2011
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12th August 2011

General conditioning push workout

Press/Squat circuit 1:

Set 1:
Barbell standing overhead press: 45 lb bar x 15 reps
Bodyweight squat: 50 reps

Set 2:
Barbell standing overhead press: 45 lb bar x 15 reps
Bodyweight squat: 40 reps

Set 3:
Barbell standing overhead press: 65 lbs x 15 reps
Bodyweight squat: 20 reps

Set 4:
Barbell standing overhead press: 95 lbs x 10 reps
Bodyweight squat: 20 reps

Set 5:
Barbell standing overhead press: 115 lbs x 8 reps
Bodyweight squat: 30 reps

Set 6:
Barbell standing overhead press: 135 lbs x 4 reps
Bodyweight squat: 30 reps

Press/Squat circuit 2:

Set 1:
Machine behind the neck press: 4 plates x 15 reps
Barbell squat: 115 lbs x 10 reps (ass to calves)

Set 2:
Machine behind the neck press: 6 plates x 12 reps
Barbell squat: 115 lbs x 10 reps (ass to calves)
Bodyweight squat: 40 reps

Set 3:
Machine behind the neck press: 8 plates x 6 reps
Barbell squat: 115 lbs x 10 reps (ass to calves)
Bulgarian split squat: 30 reps (15 reps ea leg)

Squat/Press circuit 3:

Set 1:
Dumbbell front raise: 20 lb dumbbells x 10 reps ea
Lateral raise: 20 lb dumbbells x 10 reps
Cable upright row: 4 plates x 10 reps
Dumbbell squat: 70 lb dumbbell x 20 reps


Set 2:
Dumbbell front raise: 20 lb dumbbells x 10 reps ea
Lateral raise: 20 lb dumbbells x 8 reps
Cable upright row: 4 plates x 8 reps
Dumbbell squat: 70 lb dumbbell x 15 reps

Set 3:
Dumbbell front raise: 20 lb dumbbells x 10 reps ea
Lateral raise: 20 lb dumbbells x 10 reps
Cable upright row: 4 plates x 10 reps
Dumbbell squat: 70 lb dumbbell x 15 reps

Bodyweight Pliť squat burn-out:

50 reps (starting very wide, and bringing stance in every 10 reps til it was very narrow)

50 reps (starting very wide, and bringing stance in every 10 reps til it was very narrow)

50 reps (starting very wide, and bringing stance in every 10 reps til it was very narrow)

50 reps (starting very wide, and bringing stance in every 10 reps til it was very narrow)

Assistance work:

Wall sit w/ straight leg raise
Set 1: 20 reps ea leg
Set 2: 15 reps ea leg
Set 3: 10 reps ea leg

Rear straight leg raise
Set 1: 20 reps ea leg
Set 2: 15 reps ea leg
Set 3: 10 reps ea leg

Pull-ups:
Bodyweight: 8 reps
Bodyweight: 6 reps
Bodyweight: 6 reps
Bodyweight: 6 reps

Chins: underhand (close grip) pull-up
3 sets: bodyweight: 6 reps ea set

Total squats: 490
Total squats for month of August 2011: 6000/7000
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