My 2 Cents

My latest strength-endurance test for full-body performance (08-07-14)

Squat - 275 x 12
Hack Squat - 350 x 8
Bent Over Overhand Rows - 185 x 15
Seated Cable Row - 200 x 12
Pulldown - 180 x 10
Flat Bench Press - 225 x 11
Weighted Dips - bw + 45 lb plate x 11
Incline Flys - 55 x 9
Arnold Press - 55 x 9
Front Plate Raise - 45 lb x 7
Skullcrushers - 115 x 7
EZ Curl - 95 x 11
Shrugs - 275 x 12
Hack Squat Calf Raise - 225 x 15

60 second rest between each excercise. All lifts done to one rep shy of failure.

3x per week. 2 sets to fail per excercise. 80% of 1RM. 60s rest between sets.

Squats - Quads/Hams/Glutes Hack Squat - Hams/Quads/Calves