PURUS LABS: Condense + DPOL Daily vLog #7

DAY 8 – BACK/BICEPS

5/3/1
CYCLE: 7
DAY: DEADLIFT
5/3/1
PRE: Condense 2x 10 min. prior

DEADLIFT
170×5 (warmup)
215×5 (warmup)
255×3 (warmup)
320×5
365×3
405x??? watch the vid 

FRONT SQUAT
150×5
170×5
195×5

KROC ROW
60×10
90×8
50×30

LAT PULLDOWN
140×10,10,10,10

SEATED CLOSE GRIP ROW
165×10
170×10
175×10
180×10

SUPERSET: SEATED WIDE UNDERHAND ROW/BENT OVER ROW
100×10/135×10
100×10/135×10
100×10/135×10

STANDING DB CURLS
40s x 10
45s x 10
50s x 8

SEATED INCLINE DB CURLS
15s x 20
20s x 12
25s x 10

STANDING HIGH CABLE CURL
30×8 (ea arm)
25×10 (ea arm)

AB CIRCUIT

@DJBEANPOLE
@PURUSLABS

Zara

PURUS LABS: Condense + DPOL Daily vLog #5

DAY 6: SQUAT/LEGS

5/3/1
CYCLE: 7
DAY: SQUAT
3×3
PRE: 2x Condense 10 min. prior

SQUAT
115×5 (warmup)
145×5 (warmup)
175×3 (warmup)
200×3
230×3
260×10
325×1

185×5,5,5 ATG

STIFF LEGGED DEADLIFT
165×8
190×8
220×6

BARBELL LUNGES
115×8 ea. leg
95×10,10 ea. leg

LEG EXTENSION
160×10
175×10
200×10

STANDING SMITH MACHINE CALF RAISES
225×10,10,10

SEATED CALF RAISES
90×10,10,10

Felt soooooo good to hit that 325! Big things happnin’ with PURUS

@DJBEANPOLE
@PURUSLABS