FitCHEM 101 0204


Strength:

Supersets
Δ Power Clean 5, 4, 4, 3, 2, 2, 1(140, 190, 200, 210, 220, 230, 250)
Δ Dead Lift 5, 4, 4, 3, 2, 2, 1 (230, 280, 300, 320, 340, 350, 410)

5×5 Heavy Box Squat @320

Σ Pull-Up 15, 12, 10 (Unbroken, Unbroken, 9-1)
-No Kipping

Σ Dip 20, 20, 20 (Unbroken, Unbroken, 15-5)

Barbell Curl 3×10 @ 80lbs
OH Tricep Ext. 3×10 @ 70lbs

Notes: It was a nice and heavy workout for the day. I had a long break between squats and pull-ups/dips, just remember that for next week. Changed squat to box squat to help keep my form strict. Making good progress in the program.

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