HARLAN WANTS TO BE A POWERLIFTER

[Harlanspower]

DYNAMIC EFFORT LEG DAY THURSDAY MAY 5, 2011 5:48-6:50


BOX SQUATS (2-3 INCHES BELOW PARALLEL)
BW X 12 - 2

45 X 10

135 X 2 - 8

185 X 2

235 X 2

DEADLIFTS WITH AVERAGE SHORT BANDS

45 X 6

135 X 6

185 X 5

225 X 5

BB ROWS

135 X 12

165 X 10

185 X 8

205 X 6

135 X 10 (USED LOG FOR SUPERSET)

185 X 7

135 X 10 (SUPERSET)

INCLINE DB CURLS

25 X 10

30 X 10

30 X 8

STANDING DB CURLS

30 X 10

HAD TO CUT IT SHORT DUE TO SOCCER PRACTICE.

[Harlanspower]

DYNAMIC BENCH DAY SATURDAY MAY 7, 2011 8:25 AM - 10:10 AM

DYNAMIC BENCH WITH LIGHT SHORT BANDS
45 X 6
85 X 3 X 10 VARYING GRIPS
185 X 10 WITHOUT BANDS

PALMS IN DB FLAT BENCH

75 X 6
85 X 5
95 X 2
70X 10

FLAT FLYS
35 X 10 X 3

SHOULDER Y CIRCUIT
5 X 10 X 2
5 X 12
5 X 15

JM PRESS
45 X 20
95 X 10
135 X 8
155 X 6
165 X 6
175 X 5
135 X 5 (LAST 2 SUPERSET)

ROLLING TRICEP EXTENSIONS ON FLOOR
15 X 10
25 X 10
30 X 6 X 2

HYPER SIT-UPS
BW X 15
45 X 10 X 3
45 X 15

PLATE SIDE BENDS
45 X 20
45 X 25

[Harlanspower]

MAX EFFORT LOWER BODY MONDAY 5/9/11 5:48 PM - 6:50 PM

DEADLIFTS
135 X 12
225 X 6
275 X 3
315 X 3
365 X 3
385 X 3
405 X 3
430 X 1 (PR)

HAMMER LEG EXT
25X10
35X10
45X10

SINGLE HAM CURLS
20X12
30X10
40X10
50X8

CLOSE CHINS
BWX8
BWX6
BWX3

SPREAD EAGLE SITUPS
BWX20X2

[Harlanspower]

WEDNESDAY 5/11/2011 6:05 AM - 7:38 AM

DB BENCH PRESS
40X10
50X8
60X5
70X5
80X4
90X3
95X3
100X2
75X8

DECLINE BB BENCH
135X5
185X5
225X2
185X10

INCLINE FLYS
35X10
45X10
55X8

ARNOLD PRESS
30X10
40X10
50X6

REAR DELT INCLINE ROWS
35X10
40X15
40X10

BENCH INCLINE DB EXTENSIONS
15X20X5

ROPE PUSHDOWNS
50X10
60X10
70X10
80X10
90X10
50X12

[Harlanspower]

THURSDAY MAY 12, 2011 5:50PM-6:52PM

BOX SQUATS BELOW PARALLEL (4STEPS HI)
BWX10
45X10
135X5
185X2X9
260X1

REVERSE HYPERS
BWX15
90X10
90X12
90X15
90X10
BWX10

CURL GRIP BB ROWS
135X10
185X8
205X6
225X4
185X6
135X10

RACK CHINS
BWX6
BWX4
BWX3
BWX2

BB CURLS
60X10

KNEE RAISES
20 REPS

BB SIDE BENDS
60X20