Bench
150x5
175x5
195x10
200x5
205x5
dips bw 3x20
bench close grip
135 3x10
185x10
205x5
Squats
195x5
225x5
255x5
265x5
275x5
295x3
2nd week
OHP
110X8
115X3
120X3
125X3
hang cleans
135x5
125x5
120x5
115x5
100x15
ABS
Standing cable crunches about 4-5 sets of 20-30 reps
hanging leg raises and some knees to elbows and toes to bar for about 5 sets of 5 that’s all my weak ass can do for right now.
Deadlifts
285x3
330x3
370x3
chin-ups total of 50 reps and pull ups total of 50 reps I need to get to where I can do theses in at least 5 sets or less.
Bench
160x3
185x3
205x8
210x3
215x3
220x3
225x3
230x3
235x3
240x3
dips bw 3x20
close grip bench
185 3x10
Squats
210x3
240x3
270x3
295x3
315x2
335x1
SSB
202X10
202X10
242X12
Also did some extra bench work. I always find I progress more when I bench twice a week even if its just a few sets of 3.
I warmed up hit 275 for a weak single than hit 245x6, my goal is to get that for a solid 10 my best ever is 9 reps.
Hey I just found ur log, very impressive, our numbers are close and I like how u program ur workouts with less fluff,just the big stuff and gone, I’ve been trying that myself. Anyway keep up the good work I’ll be following.
[quote]Keith1285 wrote:
Hey I just found ur log, very impressive, our numbers are close and I like how u program ur workouts with less fluff,just the big stuff and gone, I’ve been trying that myself. Anyway keep up the good work I’ll be following.[/quote]
Thanks, I’ve had to many unnecessary breaks in my life where I haven’t been able to just focus on strength training. I also don’t have the time between my job and family to spend hours in the gym.
Deadlifts
warm ups
Bar x 15
Bar x10
135x10
225x5
310x5
350x3
390x5 not a PR at all but I had reps left and that felt good
SSB 135X10 225 2X5
Bench
175x5
195x3
220x10
245 3x2 with a pause
Close grip
135x10
185x10
225x3 PR
205X10
135x15
DIPS
BWX20
weighted dips 25lbs 3x12
chin ups 3x12
PRESS
90X5
100X3
115X5 not to failure
135x1
155x1 tough rep
135 3x2
cable pull down abs w.e you call them 5x12 @96lbs
hanging knees to elbows 3x10
DB rows
55x12
85 2x10
100x10
today decided to get some conditioning in
Interval runs 60 seconds rest/walking 2 minutes x5.
I’m going to do these or prowler sprints once a week
Squats 9/18/14
warmups
BAR X15
95X10
135X5
hamstring leg curls 25lbs 3x8
225x5
255x3
285x3
I was going to do back to back training cycles then de load but I’ve decided to take the de load after this week.
Deadlifts
275x5
320x5
360x5
Hamstring curls 45 plate 3x10. I gotta start hitting the hamstrings since I know its a pretty big weakness.
pull ups another weakness 5x5
Neck/harness lifts or w.e you call them. 25 plate 3x20 my neck was incredibly sore the next day but I have a tiny neck and I don’t like that.
I’ve decided for my training besides the main lifts whatever weakness’s I find I will start working on those instead of just doing the same old assistance lifts.
Bench
155x5
180x5
200x10
225x5
245x5
250x2
Close grip 155 3x12
dips 3x20
DB ROWS 80 3X12
PRESS
85X5
95X5
105X8
115X5
125X5
135X3
PULL UPS 10 SETS OF 5
cable pull down for abs 4-5 sets with about 100 lbs 20 reps each
hanging leg raises … I’m getting better at these and can do about 10
Hang cleans
95x10
115x10
125x5
135x5
135x5
squats
205x5
235x5
265x6
SSB 202lbs for 15 reps… I didn’t have a whole lot of time in this workout so I just did one all out set of these
leg curls 45 plate 3x10
Deadlifts
295x3
340x3
380x5 easy did all reps from a dead stop
chin-ups 5x10
DB rows 100 3x10
Bench
165 x 3
190 x 3
210 x 10
225x3
250x3
225xx
close grip
205 3x8
Dips 3x20