8-10/11-15 – Max Effort Floor Press & SS Yoke Bar Squats
Posted in Mike Mireles Training Log
8/10/15
| Max Effort, Upper Body Floor Press Warm Ups 3 x 10 - bar 3 x 5 - 135 2 x 5 - 175 2 x 3 - 205, 225 2 x 2 - 245, 265 Working Sets 275 x 1 290 x 1 300 x 1 310 x 1 320 x 1 330 x 1 Down Set 285 x 7 |
| Push Ups in Rack super set w/ Band Spreads 4 x 25/25 red band |
| Seated Dumbbell Cleans 3 x 15 - 15 |
| Chest Supported Rows 5 x 10 - 50 |
| Tate Press 4 x 12 - 35 |
| Reverse Barbell Curls 3 x 12 - 70 |
8/11/15
| Max Effort, Lower Body SS Yoke Bar Squats Warm Ups (considering bars as 45lbs) 3 x 5 - bar 3 x 5 - 135 2 x 3 - 185 3 x 2 - 225, 225, 255 Working Sets 315 x 1 365 x 1 385 x 1 405 x 1 425 x 1 455 x 1 Down Set 365 x 3 |
| Bulgarian Split Squats 3 x 10 - each leg, body weight |
| Band Leg Curls 4 x 12 - orange band |
| Reverse Hypers 5 x 10 - 6 plates |
| Ab Wheel/Side Bends 3 x 10/15/15 - 65lbs w/ side bends |