2-a-W Week 6: 7/4 – 7/10

Sam, previously: week 5 here ^ 7/4 REST DAY 7/5 Legs (4 days since last trains) BB dead [additional set of 10 stiff leg @135] (@135) / @185 (10) / 10, 10, 10, 6 6 Rest :90 BB split squat @115 / @135 10 / 10, 10, 12 (2:00 break before, socializing), 10 Rest :90…

2-a-W Week: 5 6/27 – 7/3

Sam, previously: week 4 here ^ 6/27 REST DAY 6/28 REST DAY 6/29 REST DAY 6/30 Legs (5 days since last trained) BB squat @90 (:05 hold) / @165 (regular) / @90 “” / @135 (regular) / @90 “” / @135 “” 10 / 4 / 10 / 10 / 10 / 10, 10 Rest :90…

2-a-W Week 4: 6/20 – 6/26

Sam, previously: week 3 here ^ 6/20 REST DAY 6/21 Arms (5 days since last trained) DB negative @65 / @55 / @30 6, 6 / 8, 8 / 10, 10 Rest :90 Cable push down @82.5 / @47.5 / @22.5 8, 8 / 10, 10 / 12, 12 Rest :90 Preacher hammers @20 10,…

2-a-W Week 3: 6/13 – 6/19

Sam, previously: week 2 here^ 6/13 REST DAY 6/14 Chest & Back (6 days since last trained) Warm up Superset BB row @135 / @155 10, 10 / 8, 8 Chest dip @ bodyweight 10, 10, 10, 10 Rest :90 Superset Rev. BB bench @75 / @95 / @115 / @95 10, 10, 10, 10,…

Week 5: 6/27 – 7/3

6/27 REST DAY 6/28 REST DAY 6/29 REST DAY 6/30 Legs (5 days since last trained) BB squat @90 (:05 hold) / @165 (squat) / @90 “” / @135 “” / @90 “” / @135 “” 10 / 4 / 10 / 10 / 10 / 10, 10 Rest :90-2min BB hip thrust @225 /…