week of march 15

starting a new program for next 3 months:

its based on a program by a trainer named Jem Yeh- his blog is amazing and refreshingly honest and simple.

http://www.jyfitness.blogspot.com/2013/02/super-low-volume-for-dieters-contest.html

Friday- March 15--Day 1

Back squat
Warm up - 135
80 percent- 155
Set 1- 5@175
Set 2 - 8@165
Set 3-8@155

Pull-up assisted
Warmup -120
80 percent - 100
Set 1-6@90
Set 2-7@90
Set 3-6@100

Bent over row
Warmup- 40
80 percent 60
Set 1 8@90
Set 2 8@90
Set 3 8@80


Monday-March 18-
Dead lift
6x135
5x165
5x185
3x205
3x205
5x165

Clean and press
5x70
5x70
5x60
6x60

Lat pull
5x100
5x100
5x100

Wed- March 20
Incline bench
65
75
85
95
95

Overhead press
50
60
60
60

Overhead squats
40
50
60
70

KB swings (40lb)
5x20