Week 43 accessory day

by ryanrj

Settings

lbskgs

Summary

November 23rd, 2019
51 minutes
28 sets, 239 reps
13450 lbs

1. Deadbug 3x20

Set 1: 20 x 20 lbs
Set 2: 20 x 20 lbs
Set 3: 20 x 20 lbs

Total: 1200 lbs

2. Rnt band overhead squat 3x10

Set 1: 10 x 10 lbs
Set 2: 10 x 10 lbs
Set 3: 10 x 10 lbs

Total: 300 lbs

3. Palloff press 3x10

Set 1: 10 x 10 lbs
Set 2: 10 x 10 lbs
Set 3: 10 x 10 lbs

Total: 300 lbs

4. SSB Squat 3x2x75%. 230

Set 1: 10 x 65 lbs
Set 2: 5 x 155 lbs
Set 3: 3 x 205 lbs
Set 4: 2 x 230 lbs
Set 5: 2 x 230 lbs
Set 6: 2 x 230 lbs

Total: 3420 lbs

5. Spoto press 3x3x77.5%. 210

Set 1: 10 x 45 lbs
Set 2: 5 x 135 lbs
Set 3: 3 x 185 lbs
Set 4: 3 x 210 lbs
Set 5: 3 x 210 lbs
Set 6: 3 x 210 lbs

Total: 3570 lbs

6. Bent row 4x8

Set 1: 8 x 140 lbs
Set 2: 8 x 140 lbs
Set 3: 8 x 140 lbs
Set 4: 8 x 140 lbs

Total: 4480 lbs

7. Meadows 6 way shoulders 3x12

Set 1: 12 x 5 lbs
Set 2: 12 x 5 lbs
Set 3: 12 x 5 lbs

Total: 180 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined