The ADD's Log: Build Back Better

[The ADD]

12/8

AM Lower Body Phat-Ish

• Back Squats 3x5x285
• Hack Squats 2x6x180
• Leg Extensions 2x10x130
• BB RDLS 3x8x175
• Laying Hamstring Curls 2x10x100

 

[The ADD]

12/13

AM Upper Phat-ish

• Yates-Pendlay Rows 3x5x280
• Assisted Neutral Grip Pull Up 2x10x10
• Flat DB Press 3x5x85
• Kneeling KB Snatch 3x8x35
• Kneeling KB Shoulder Raises 3x10x53

 

[The ADD]

12/14

AM Lower Body Phat-Ish

• Back Squats 3x5x290
• Hack Squats 2x6x180
• Leg Extensions 2x10x150
• BB RDLS 3x8x175
• Laying Hamstring Curls 2x10x100

 

[The ADD]

12/16

AM Upper Body Phat-Ish

• Pendlay-Yates Rows 6x3x250
• Seated Cable Rows 3x110
• Bird Dog KB Rows 2x10x70
• Seated Arnold Press 3x10x40
• Upright Rows 3x10x50

 

[The ADD]

12/20

AM Upper Phat-ish

• Yates-Pendlay Rows 3x5x280
• Assisted Neutral Grip Pull Up 2x10x6
• Flat DB Press 3x5x85
• Kneeling KB Snatch 3x6x40

 

[The ADD]

12/26

AM Upper Phat-ish

• Yates-Pendlay Rows 3x5x280
• Assisted Neutral Grip Pull Up 3x10x6
• Flat DB Press 3x5x90
• Snatch Grip High Pulls: 2x5x135, 2x5x150 and 3x5x185

 

[The ADD]

12/27

AM Lower Body Phat-Ish

• Back Squats 3x5x295
• Hack Squats 3x8x180
• Leg Extensions 3x10x155
• BB RDLS 3x8x180

 

[The ADD]

1/7
Upper Body Phat-Ish-Hyper

• Pendlay-Yates Rows 6x3x250
• Seated Cable Rows 3x10x110
• Bird Dog KB Rows 2x15x62
• Seated Arnold Press 3x10x45
• Snatch Grip High Pulls 3x10x150
• Flat BP 3x10x155
• Pec Dec 3x10x115

 

[The ADD]

1/8
Lower Body Hyper Phat-Ish

• Back Squats 6x3x250
• Hack Squats 3x10x180
• Single Leg Press 2x15x140
• Leg Extensions 3x10x160
• Seated Hamstring Curls 3x10x100

 

[The ADD]

1/10
Convention Deadlift Program

• Conventional Deadlifts 5x5x370

 

[The ADD]

1/11
Upper Power Phat-ish

• Yates-Pendlay Rows 3x5x280
• Assisted Neutral Grip Pull Up 3x10x6
• Flat DB Press 3x5x90
• Flat BP 3x8x175
• Snatch Grip High Pulls: 3x5x175

 

[The ADD]

1/15
Lower Body Hyper Phat-Ish

• Back Squats 6x3x260
• Hack Squats 3x10x180
• Single Leg Press 2x15x140
• Leg Extensions 3x10x160
• Low Handle Trap Bar DL 3x8x275

 

[The ADD]

Sunday 1/17

Convention Deadlift Program

• Conventional Deadlifts 5x3x395 (75% of 1RM)
• Snatch Grip High Pulls 5x3x185
• Kneeling KB Snatch 3x3x40

 

[The ADD]

1/18

Upper Power Phat-ish

• Yates-Pendlay Rows 3x5x275
• Assisted Neutral Grip Pull Up 3x10x5
• Flat DB Press 2x5x95

 

[The ADD]

1/19
Lower Body Phat-Ish

• Back Squats 3x5x295
• Hack Squats 2x6x200
• Leg Extensions 2x8x190
• BB RDLS 3x6x205
• Laying Hamstring Curls 2x8x100