Fri 9-13-13: B5F 6

Bare 5 Fit Protocol

Workout 6: Strength

Front Squat 45,95,115,135,155,176

Deadlift 135,185,225,275,285

Overhead Press
5 reps: 45,65,85,105,120,130,130 (4)

4 Alternating sets of 10 reps:
One Arm Cable Row 45,65,75
One Arm Cable Push 45,60,70

4 supersets of:
BB Bicep Curl 45 x 30,20,15,12
Push-up Dojo 25,15,10,10

Advertisements

Fri 9-6-13: B5F 6

Bare 5 Fit Protocol

Workout 6: Strength

5 Alternating sets of 10 reps each:
Front Squat 45,105,145,
145,165
Deadlift 45,135,185,255,275

Overhead Press
10 reps: 45,85,105
5 reps: 120 (4),130 (0), 110, 110

4 Alternating sets of 10 reps each (w/ Keiser):
One Arm Cable Row 45,55,57.5,57.5
One Arm Cable Push 45,55,57.5,57.5

Followed this with a little bonus arm and shoulder work:

BB Bicep Curl with Chains (video)
4 sets of 6-10

BB Overhead Press with Chains (video)
2 sets of 10

DB Lateral Raise 2 sets of 20,15

Overhead Rope Extension 4 sets of 9-12

Fri 8-23-13: B5F 6

Bare 5 Fit Protocol

Workout 6: Strength

5 Alternating sets of 10 reps each:
Deadlift 45,95,205,245,265
Front Squat 45,95,135,145,165

Overhead Press
10 reps: 45,75,95
5 reps: 110,130,130,130 (4)

One Arm Cable Pull
10 reps: 45,60,65,65

One Arm Cable Push
10 reps: 40,50,55,60

Fri 8-16-13: B5F 6

Bare 5 Fit Protocol

PHASE 2

Workout 6: Strength

5 Alternating sets of 10 reps each:
Deadlift 45,95,145,215,235
Front Squat 45,95,115,135,155

Overhead Press
10 reps: 45,65,85
5 reps: 105,115,125,125

One Arm Cable Pull
10 reps: 40,55,60,65

One Arm Cable Push
10 reps: 35,45,50,55