25/04/11 - Mandag - BP RM and light sq & dl

Foam roller warm up, I have gained 4-5kg in under two weeks so far.

How did I do it?.......6-10 pints of whole milk aday, and doubling my food intake (lots of carbs, eggs, meat etc). Oh and It is mostly muscle (well....water..)

Any way heres today:-

1) Raw Hi-bar squats (light, no belt)
Weight    Reps    Sets
Bar           ?          lots
60            5          1
100          3          1
120          3          1
140          3          1
120          3          1

2) Raw Pause Comp style bench
Weight    Reps    Sets
Bar           ?          1
40            5          1
60            3          1  
80            3          1
110          3          1
80            3          1
110          3          1

3) 4 board very close grip bench (proper 4 board height ie 6" )
Weight    Reps    Sets
60              7         1
80              7         1
100            7         1
120            7         1

4) Pullups
Bodyweight only (115kg)
1st set set = 6 reps
 2nd-7th set = 5 reps

For the last 5 sets did band face pulls for 15-20 reps, straight after pullups.

5) Deadlift (no belt, overhand grip but not hook grip)
Weight    Reps    Sets
160           3         1
180           3         1
160           3         1

6) Warm down-
loosing deadlift (ie fully rounded back), 1x15 bar only

foam roller for all, and band stretches for upperbody.