FitCHEM 101 0404

Strength:

Supersets
Δ Power Clean 5, 4, 4, 3, 2, 2, 1(150, 200, 210, 220, 230, 235, 255)
Δ Dead Lift 5, 4, 4, 3, 2, 2, 1 (240, 290, 310, 330, 350, 360, 420)

5×5 Heavy Box Squat @320

Σ Pull-Up 18, 15, 13 (Unbroken, 12-2-1, 9-4) -No Kipping

Σ Dip 23, 23, 23 (Unbroken, Unbroken, 13-6-4)

Preacher Curl Machine 2×15 Tricep
Press Down Machine 2×15

Notes: I skipped out on a few  power clean sets after I reached failure on one set and hurt my wrists. Will try this weight again next week. B/c of the messed up power clean sets I skipped a set of deadlift on accident…didnt realize till I logged it. Box squats were good. Will go up 10# net week. Pull-up/Dip superset is challenging. Hope to reach all unbroken at the six week mark. Also need to go to 3 sets on the burn out at the end.

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