Englishexpand_more

ME lower week 6

by ryanrj

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Summary

  • event_availableAugust 21st, 2018
  • schedule1 h
  • equalizer32 sets,  383 reps
  • fitness_center40105 lbs

1. ME trap bar deadlift 315x12

  • Set 1: 5 x 45 lbs
  • Set 2: 5 x 135 lbs
  • Set 3: 1 x 185 lbs
  • Set 4: 1 x 225 lbs
  • Set 5: 1 x 275 lbs
  • Set 6: 2 x 315 lbs
  • Set 7: 12 x 315 lbs
  • Set 8: 12 x 275 lbs
  • Set 9: 12 x 225 lbs

Total: 11995 lbs

2. Front foot elevated split squat

  • Set 1: 5 x 45 lbs
  • Set 2: 5 x 95 lbs
  • Set 3: 10 x 95 lbs
  • Set 4: 10 x 95 lbs
  • Set 5: 10 x 95 lbs
  • Set 6: 10 x 45 lbs

Total: 4000 lbs

3. A. Back extension

  • Set 1: 15 x 100 lbs
  • Set 2: 15 x 100 lbs
  • Set 3: 15 x 100 lbs
  • Set 4: 15 x 100 lbs

Total: 6000 lbs

4. B. Chinup/ lat pulldown

  • Set 1: 10 x 212 lbs
  • Set 2: 15 x 110 lbs
  • Set 3: 12 x 120 lbs
  • Set 4: 15 x 120 lbs

Total: 7010 lbs

5. A. Cable face pull with ext rotation

  • Set 1: 20 x 60 lbs
  • Set 2: 20 x 60 lbs
  • Set 3: 20 x 60 lbs
  • Set 4: 20 x 60 lbs

Total: 4800 lbs

6. B. Pallof press

  • Set 1: 10 x 45 lbs
  • Set 2: 10 x 45 lbs
  • Set 3: 10 x 45 lbs
  • Set 4: 10 x 45 lbs

Total: 1800 lbs

7. Leg extension pump set

  • Set 1: 50 x 90 lbs

Total: 4500 lbs