The ADD's Log: Build Back Better

[The ADD]

Lower Body Power Phat-Ish

• Back Squats 3x5x300
• Leg Extensions 3x10x200
• Single Leg Press 3x10x190
• Trap Bar RDLS 3x6x210
• Seated Hamstring Curls 3x12x100

 

[The ADD]

Upper Body Hyper Phat-Ish

• Pendlay-Yates Rows 6x3x275
• Neutral Grip Pull-Ups 3x6xBW+26
• Bird Dog DB Rows 3x12x75
• Flat DB Press 6x3x85
• Incline BP3x10x150
• KB Shoulder/Trap Raises 3x15x62

 

[The ADD]

Lower Body Hyper Phat-Ish

• Goblet Squats 3x15x80
• Back Squats 6x3x270
• Single Leg Press 3x12x200
• Leg Extensions 3x12x210
• Low Handle Trap Bar DL 3x6x335

 

[The ADD]

Convention Deadlift Program

• Conventional Deadlifts 5x3x420 (80% of 1RM)

 

[The ADD]

Upper Power Phat-ish

• Yates-Pendlay Rows 3x3x300
• Neutral Grip Pull Up 3x6xBW+26
• Flat BP Press 3x3x225
• Incline DB Press 3x10x75
• Push Press 3x3x150
• Arnold Press 3x12x45

 

[The ADD]

Lower Body Power Phat-Ish

• Goblet Squats 3x15x90
• Back Squats 3x3x310
• Leg Extensions 3x8x220
• Single Leg Press 3x10x220
• Trap Bar RDLS 3x8x215

 

[The ADD]

Upper Body Hyper Phat-Ish

• Pendlay-Yates Rows 6x3x280
• DB Rows 3x8x90
• Incline BP 6x3x185

 

[The ADD]

Lower Body Hyper Phat-Ish

• Goblet Squats 3x15x50 and 3x15x90
• Back Squats 6x3x275
• Single Leg Extensions 3x15x100

 

[The ADD]

Convention Deadlift Program

• Conventional Deadlifts 5x1x445 (85% of 1RM)

 

[The ADD]

Upper Power Phat-ish

• Yates-Pendlay Rows 3x5x300
• Neutral Grip Pull Up 3x8xBW+26
• DB BP 3x3x100
• Pec Dec 3x12x145

 

[The ADD]

Lower Body Power Phat-Ish

• Goblet Squats 3x15x90
• Back Squats 3x5x305
• Leg Extensions 3x10x220
• Single Leg Extensions 3x12x100
• Trap Bar RDLS 3x6x225

 

[The ADD]

Upper Body Hyper Phat-Ish

• Pendlay-Yates Rows 6x3x285
• Incline BP 3x6x185

 

[The ADD]

Lower Body Focus

• Goblet Squats 3x15x80
• Trap Bar Deadlifts 3x5x350
• Leg Extensions 3x15x210
• Seated Hamstring Curls 3x15x90

 

[The ADD]

Upper Power Phat-ish Deload-ish

• Kneeling KB Snatches 3x5x35
• Neutral Grip Pull Up 2x12xBW+13 & 2x12xBW
• Flat BP 3x6x205
• Neutral Grip DB Press 3x12x85
• Incline DB Press 3x12x65
• KB Farmers Walks 6x2x90

 

[The ADD]

Lower Power Phat-ish Reload

• Goblet Squats 3x12x95
• Trap Bar Deadlifts 3x6x355
• Leg Extensions 3x10x225
• Single Leg Extensions 3x15x90