S&C Week 1 - Session 1

This is the first workout based on my 1RM testing perfomed 2 days ago. Because I'm alternating between the press and bench I tested for my 1RM on the bench today.

Date\Time: 10-20-2009, 6:00 PM

Warm Up

Foam rolling

C2 Rover - 5 minutes for 1160 meters

Squats - 160

45 x 8 x 2

95 x 8

135 x 5

160 x 5 x 3

Bench Press

WU Sets

45 x 10

135 x 5

145 x 3

165 x 2

175 x 1

185 x 1 ** 1 RM MAX **

DL - 200

135 x 8

155 x 5

185 x 5

200 x 5 x 3

Roman Chair Situps 8 x 2

Back Extensions 8 x 2

Static Stretching