The ADD's Log: Build Back Better

[The ADD]

Upper Power Phat-ish Deload

• Kneeling KB Snatches 3x6x35
• Flat BP 3x6x205
• Incline DB Press 3x12x65
• KB J Rows 3x10x70
• KB Farmers Walks 6x2x80 & KB Shoulder Raises 3x10x53

 

[The ADD]

Lower Power Phat-ish Reload

• Goblet Squats 3x12x100
• Front Squats 3x3x225
• Trap Bar Deadlifts 3x6x355

 

[The ADD]

Convention Deadlift Program

• Conventional Deadlifts 4x5x420 (80% of 1RM):225>275>315>355>375>405>420

 

[The ADD]

Upper Body Hyper Phat-Ish

• Kneeling KB Snatches 3x6x35
• Pendlay-Yates Rows 6x3x285
• Chest Supported Row: 3x12x55
• Incline BP 3x10x165
• KB Farmers Carries 8x2x80

 

[The ADD]

Lower Body Hyper Phat-Ish

• Goblet Squats 3x12x100
• Back Squats 6x3x280

 

[The ADD]

Convention Deadlift Program

• Conventional Deadlifts 4x3x450(85% of 1RM)

 

[The ADD]

Upper Body Hyper Phat-Ish

• Kneeling KB Snatches 3x4x40
• Pendlay-Yates Rows 6x3x290
• Flat DB Press 6x3x195
• Incline BP 2x12x165 & 1x4x165

 

[The ADD]

Lower Body Hyper Phat-Ish

• Back Squats 6x3x285 & 3x1x325

 

[The ADD]

Upper Body Hyper Phat-Ish

• KB Shoulder/Raises 3x20x40 & 3x15x50
• Pendlay-Yates Rows 6x3x290
• Flat BP 6x3x205

 

[The ADD]

Lower Body Hyper Phat-Ish

• Goblet Squats 3x12x100
• Back Squats 6x3x285
• Low Handle Trap Bar DL 3x4x355

 

[The ADD]

Convention Deadlift Program

• Conventional Deadlifts 4x1x475 90% of 1RM)

 

[The ADD]

Upper Body Hyper Phat-Ish

• Pendlay-Yates Rows 3x3x305
• Flat BP 6x3x200
• Snatch Grip High Pulls 3x6x175
• DB Bent Delt Scoops 3x12x30

 

[The ADD]

Lower Body Hyper Phat-Ish

• Goblet Squats 3x12x100
• Back Squats 6x3x290
• Low Handle Trap Bar DL 3x3x365

 

[The ADD]

Upper Body Hyper Phat-Ish

• Neutral Grip Pull-Ups 3x6xBW+35
• Flat BP 6x3x205
• Snatch Grip High Pulls 6x3x190
• DB Bent Delt Scoops 3x12x40

 

[The ADD]

Lower Body Hyper Phat-Ish

• Cross Training Warm-Up
  • Assault Bike: 5:30 (1 Round)
  • KB Goblet Squats 5x12x70
  • KB Farmers Walks 5x2x70
• Back Squats 3x4x290 & 3x2x315
• Low Handle Trap Bar DL 3x6x360