Weighted Pullups, Heavy Triples. Sunday, 3/6/11.

Weighted Pullups 3x3
-> BW+35, BW+45, BW+50

Weighted Pullups (semi-open grip) 3x3
-> BW+45, BW+55, BW+55

Face Pulls 4x12
100, 100, 100, 100

Shrugs (facing window) 12, 30, 20, 30
-> heavy sets: with 100 lbs each side (2 plates + 10)
-> light sets: with 125 lbs each side (2 plates + 35)

Preacher Curls
-> 1st set: negatives, 70x3
-> 2nd set: 50x8+f

Core/Oblique Twists (on decline bench) 5, 10
-> 1st set: 5 reps each way with 25 db behind head
-> 2nd set: 10 reps each way with 10 lb behind head