Cook Brothers Crew

COOK BROTHERS CREW CHICAGO SQUAT DAY

Squat:

45 x 10

95 x 5

95 x 5

135 x 5

135 x 5

185 x 5

225 x 5

250 x 3

280 x 1+ (Hit 10, which is an Estimated 1RM of 375)

Olympic Squats (Ass to Grass):

135 x 10

155 x 10

155 x 10

175 x 10

185 x 10

Pin Pulls:

(Ben was doing this while I was Oly Squatting, so I just jumped in at the end)

385 x 10

Pullups:

3 Sets of 10

Dips:

3 Sets of 20

Stability Ball Crunches:

75

75

BENCH DAY

Bench:

45 x 20

95 x 3

95 x 3

135 x 3

135 x 3

185 x 3

210 x 3

230x1+ (Hit 3. Est 1RM is 255)

Bench:

135 x 10

135 x 10

155 x 10

155 x 10

175 x 10

Kroc DB Rows:

50 x 10

75 x 10

100 x 25

Had to bust out after that to meet my nerd brothers at Midway.