Archive for the ‘Big Lifts Program’ Category

WOD 051513

Big Lifts Workout ā€“ Week 2, Cycle 2

Shoulder Press

3@ 28kg
3 @ 32kg
3@ 36kg (bad!)

Shoulder Press

10 x 10 @ 20kg

WOD 051413

Bench Press

5x @42kg
3x @ 48kg
10x @ 53kg

Bench Press

10 x 10 @ 41kg

9th set: 7 reps
10th set: 3 reps

Strict Pull Ups

5×5

WOD 050813

Big Lifts Workout ā€“ Week 1, Cycle 2

Shoulder Press

5@ 25kg
5 @ 30kg
7@ 35kg

Shoulder Press

10 x 5 @ 20kg

Strict Pull Ups

10 x 5

WOD 050713

Big Lifts Workout ā€“ Week 2, Cycle 2

Deadlifts

3@75 kg
3@85 kg
7@95 kg

Deadlifts

10×5 @ 50kg

WOD 050113

Big Lifts Week 1 Cycle 2

Bench Press

5x @40kg
5x @ 40kg
12x @ 50kg (Estimated 70kg 1RM)

Bench Press

10 x 5 @ 40kg

10th set – 8 rep (close!)