Few days worth!

Ok sorry its been a few days so I'll do two in one update here..

Friday Heavy squat day with chains here is how the sets went

135 x 10
225 x 10
315 x 5
Add Chains and Box for box squats

405 x 6 plus 100 lbs of chain
495 x 6 plus 100 lbs of chain
585 x 5 plus 100 lbs of chain ( did this for 5 sets )
405 x 6 plus 100 lbs of chains ( did this for 5 sets )
315 x 10 plus 100 lbs of chains ( did this for 8 sets )
225 x 5 plus 100 lbs of chains ( did this for 2 sets and jumped in the air on each rep)

Then leg curls, leg extensions, and finished off with lunges.. Not a bad day


On Sat. we kept it a easier day. ( normally this is our shirt max effort day ) We did about 5 or 6 sets of 4 board raw work and only went up to 405 lbs on the bench.. so was very easy.


Tuesday .....

DE day on the Bench Press. We did this with chains. sets looked like this.

bar x 20
135 x 10
135 x 10
add 100 lbs of chains
135 x 10 with 100 lbs of chain
185 x 10 with 100 lbs of chain
225 x 10 with 100 lbs of chain
275 x 7 with 100 lbs of chain
225 x 10 with 100 lbs of chain
135 x 40 with 100 lbs of chain ( super super fast and light )

after this we did dumbbells I got up to 125's for 10 reps for a few sets and then blasted our triceps with cable press downs and Kennelly's for about 1.5 hours. Its getting to a point I need to put in 4 hours in the gym at a time to get a good work out in.

I guess you need to put in the work if you want to be the best and get to your goals.