I’m not going to blog each workout but this is a good example of a base period strength session where I apply myself.  I’ve been prepping for about six sessions using the protocol that you saw last time.

173.5 weigh in

• Squat 23@45′;25@100’x2
• Push-ups 20;20;20;20;20;20;20; Convert @33%
• Leg Press 25@100’x3
• Single Leg Press 50’@10/10/10/10
• Standing shoulder press 45’@10;10
• Standing cleans 45’@12;12
• Leg Ext 12.5’@15/15/15/15;25’@5/5/5/5;
• Palms away chin ups 6/6/4
• Dead lift 100’@15;15
• Standing straight arm 13’@30/30;30/30
• Single leg calf raises 12/12/12/12; Convert @10%
• Single leg hip bridges 12/12/8/8/4/4; Convert @15%
• Seated row 50’@20;70’@20
• Dips 5;5
• DB pullovers 15@10′;15@15′

41,290 lbs in about 45 minutes.  Probably about what a powerlifter does in a single exercise!

Will feel that on Monday.