from suggestions i have revised this and its slow and steady improvement, less exercises, less reps, more sets.
monday: legs
tuesday: chest and shoulders
wed: back little bi’s dont need much after heavy rows
thurs: off
fri: legs
Sat: chest and tri’s
sunday: off
today was wed so heres how it went,
deadlifts
135x5
225x5
325x1
415xmiss (half way up, my cheap slippery bar stopped me, would have been pr know i can get it)
375x1
355x1
325x1
powercleans
135x1
155x1
175x1
185x1
205x miss (reset knew i could get it took 10 second rest and nailed it)so first attempt miss second hit
185x1
185x1
snatch deads (first time feel like they will help my already amazing grip)
3x8 with 135
straight bar curls
95x6
105x6
115x4 + 2 cheat curls up with a negative down
125x2 negatives
farmer holds
1x110 in each hand to failure
1x140 in each hand to failure
let me know what you think
height: 6’ 4’’
wieght 240 pounds
Thrus: was off but since my new neck harness just arrived i thought id try it out, so i did a few sets fo 20 with 25 pounds on it feels good, also chopped wood for a while since tomorrow is lower body not upper. gets my blood flowing a lil
Friday: Onl yhad smith machine for squats cuz my gym doesnt have powerrack cant wait to go back to training at school anyways here it is:
smith machine squats:
105x5
195x3
245x1
285x1
245x1
245x1
low box squat on smith:
105x3
195x3
245x3
245x3
all with complete stop at bottom, need to work on getting out of hole
straight leg deadlift
135x3
225x3
315x1 (bar was wicked slippery again!)
225x8
225x6
seated calf raise
45x5
135x8
135x8 last one held at top for close to a minute really burned
leg ex. single leg
50x5
70x5
90x8
all reps were slow and controlled working on contraction
seated leg curl
stackx6
stack+10 x10
stack+10 x8
thats it, stretched during and after felt good
Saturday:
good day today
stability ball press
40’sx15
50’sx15
50’sx15
5 pound pr in a week 
bench press:
135x3
185x3
225x3
245x2 plus one that i got half up then failed
215x3
215x3
185x3
135x3
close grip:
135x5
165x5
185x5
175x5
135x15 burned so much!!!
tricep extentions on ez bar on cables
120x6
140x6
160(stack)x6 2 rep pr 
80x20
shurgs
105x3
195x3
285x8
245x8
gonna have to work on that
thats it for now
comments and suggestions welcome
Sunday:
Kept it light today might start using it as a secondary back and bicep day including my yoke which i need to work on
barbell rows: 3x135x15
face pulls: 30x10
50x10
70x10
80x10
i like these alot, first tiem doing them
lat pulldowns (all the way to the edge of bar real wide)
100x10
120x10
140x8
straightbar curls
65x8
85x8
85x8
seated curl
3x30’sx8
1x25x10
LEGS!!!
half squats (smith)
105x3
195x3
285x3
375x3
465x3
465x3
485x3
hoping to hit 500 very soon
fullsquats (3 sec pause at bottom, smith)
105x3
135x3
135x3
these burn alot hopefully will help coming out of hole
standing calf raises
195x8
285x8
285x8
gotta work on these
seated calf raise:
90x8
135x8
135x8 help last rep up for a minute biggest burn of my life! i liked it 
seated leg curl (single leg)
50x5
60x5
70x5
80x5
90x5
70x8
all reps were slow and worked on contraction
leg extension (single legged, slow and controlled)
50x6
70x6
80x6
90x6
90x6
thats it for now
tuesday:
pause bench press(1-2 sec pause on chest then press)
135x3
185x1
225x1
245x0 so mad i knew i had it in me just messed up on bar placement or something get it next session
6x225x1
Incline (3 rep sets)
135
165
185
205 (missed last rep should have that also starting to get pissed)
standing militaries
95x5
115x5
125x4
behind neck press on smith
105x5
125x3
125x3
all done tomorrow i have deads which ill be strapping in for and ill be trying some speed pulls looking forward to it
Thursday:
I know i said i would do this workout yesterday but since ive been chopping wood all week my lower back was much to weak to do it yesterday so here it is today:
SPEED PULLS
(first time doing these i like them)
8x205x1 (50% of my 1rm)
Clean and jerk
135x2
155x2
175x1
195x1 (after a failed attempt PR WOOT)
Power clean
195x1
205x1
205x0
205x1
185x1
185x1
snatch deads (still light cuz im working into them second time doing these)
2x185x5
straight bar curls
all sets of 4
95
3x115
95 (all cheat curls up with 5 seconds going down)
reverse curl
45x8
3x65x8
farmer hold
110x1 (not failure)
160 to failure (pr hold :))
legs:
smith squat
105x4
195x3
285x1
285x1
225x3
box squat on smith
105x2
195x2
245x2
275x2
310x0 very explosive
calf raise (seated)
90x8
135x8
160x8
seated leg curl (single)
70x5
90x5
100x5
80x5
jump squats:
bar x3
3x85x3
leg extension (single)
70x8
90x8
110x8
90x8
Chest:
bench press: rest pause style
135x3
185x1
225x1
245x1 PR
235x1
235x1
4x225x1
135x20 lol
Decline close grip:
105x2
195x2
3x225x2
105x6 (explosive and fast)
some tricep movement
face pulls:
70x8
80x8
90x8
100x8
shurgs:
105x8
195x8
245x8
245x8
195x8
105x10
Rope hammer curls on cables:
60x6
80x6
100x6
60x12 damn these burn
Legs: (monday)
smith squat with full pause on box
105x5
195x2
2x285x2
tap the box and go
195x5
285x1
315x1 pr
325x1 super pr!
calf raises
90x8
2x135x8 with one minute hold on last rep
leg curl (single)
50x3
70x3
90x3
110x3
90x3
[quote]bignate wrote:
Legs: (monday)
smith squat with full pause on box
105x5
195x2
2x285x2
tap the box and go
195x5
285x1
315x1 pr
325x1 super pr!
calf raises
90x8
2x135x8 with one minute hold on last rep
leg curl (single)
50x3
70x3
90x3
110x3
90x3[/quote]
Nice on the Super PR; I haven’t tried the box squat yet. You are freakin’ strong, especially on the cleans and half squat. I like how you can out-squat most of the people I see attempting to do regular squats, but they really are going slightly lower than half squat. Snatch Deads and face pulls are fun too…I’ll be following this.
[quote]osterm38 wrote:
bignate wrote:
Legs: (monday)
smith squat with full pause on box
105x5
195x2
2x285x2
tap the box and go
195x5
285x1
315x1 pr
325x1 super pr!
calf raises
90x8
2x135x8 with one minute hold on last rep
leg curl (single)
50x3
70x3
90x3
110x3
90x3
Nice on the Super PR; I haven’t tried the box squat yet. You are freakin’ strong, especially on the cleans and half squat. I like how you can out-squat most of the people I see attempting to do regular squats, but they really are going slightly lower than half squat. Snatch Deads and face pulls are fun too…I’ll be following this.[/quote]
THNX FOR FIRST COMMENT WOOOT WOOOOT no really im pumped i finally got a comment, i have a chest day coming up tonight after a drum lesson which i shall post after, looking to start working more on rest pause as i come closer to my first meet, do u have a log? snatch deads and face pulls i think will help my 1: grip (snatch deads) and two my neck which is a weak point (i think) look foward to your log if you have one, if not start one they help see when u make gains hah
[quote]bignate wrote:
osterm38 wrote:
bignate wrote:
Legs: (monday)
smith squat with full pause on box
105x5
195x2
2x285x2
tap the box and go
195x5
285x1
315x1 pr
325x1 super pr!
calf raises
90x8
2x135x8 with one minute hold on last rep
leg curl (single)
50x3
70x3
90x3
110x3
90x3
Nice on the Super PR; I haven’t tried the box squat yet. You are freakin’ strong, especially on the cleans and half squat. I like how you can out-squat most of the people I see attempting to do regular squats, but they really are going slightly lower than half squat. Snatch Deads and face pulls are fun too…I’ll be following this.
THNX FOR FIRST COMMENT WOOOT WOOOOT no really im pumped i finally got a comment, i have a chest day coming up tonight after a drum lesson which i shall post after, looking to start working more on rest pause as i come closer to my first meet, do u have a log? snatch deads and face pulls i think will help my 1: grip (snatch deads) and two my neck which is a weak point (i think) look foward to your log if you have one, if not start one they help see when u make gains hah
[/quote]
Yeah I do have a log, and you commented already, haha. you know it looked like i had a vagina on my back in one picture, and you sweat penises on your back or whatever…
AHAHAHA i remember that one, nice nice i found it btw, looking good are you training for streangth? size? body building? strongman? powerlifting? let me know
[quote]bignate wrote:
AHAHAHA i remember that one, nice nice i found it btw, looking good are you training for streangth? size? body building? strongman? powerlifting? let me know[/quote]
I’m training for strength now, and of course since size comes with it I guess I’m simultaneously building up my body’s foundation (since I was a skinny bitch a little while ago. About 160lb at 70inches last summer). As of the next few weeks, I’ll be following Thib’s beast building program to reach some small goals like 190lb and 1000 total. I’ll take a look at your bench routine in closer detail soon after I’m done to up my bench (and maybe some other lifts since you seem to know what you’re doing)…
word osterm38
Tuesdays bench night:
low incline smith bench (about a 30 degree incline)
155x4
195x4
205x4
210x4
215x4
flat rest pause bench doubles: (very tired already i pushed myself hard on the first exercise)
135x2
185x2
205x2
215x1 (got second one halfway up)
2x205x1
Standing military press
45x5
95x5
115x3
135x4 HUGE REP PR
95x10
front raises (dont like these anymore so im ditching them)
Behind the back wrist curls
95x8
5x105x8
tricep rope extension
3x20
6x20
4x20
damm those burned
over all very nice session
Wed:
deadlift
135x5
225x2
325x2
375x2 (straps)
415x2 Pr in weight and 2 reps (straps)
speed pulls
3x225x2
cleans
135x2
2x185x1 into 2 front squats
135x5
rows (barbell)
135x8
2x155x6
curls (negative)
85x4
105x3
135x2
135x1
Farmers hold
120x30 sec
160x30 sec
180x20 seconds new weight
good session finally have a training partner (sometimes)
Yo Nate, its DH. First of all, congrats on the deadlifts today my friend. Thats really impressive. I hit 430 for one today, then tried my old max of 455. I was mad tired, and couldent finish it off. It was rough. But I hit 385 for 5, which felt real good. Anyway, I’m gonna send you a private message with info on the meet. Enjoy your 4th my friend.
Friday the 4th:
LEGS
squat to box tap and go
105x5
195x2
285x2
315x1 (easy)
335x0 (ill get this soon enough)
Full squats (ass to the grass)
105x10
135x10
155x10
working up to 225 for 10 would be nice (no belt by the way)
calf raises (quick sets 30 sec. rest in btw)
90x8
135x10
135x12
Jump squats supersetted into three bodyweight jump squats
20’sx3 into bwx3
30’sx3 into bwx3
35’sx3 into bwx3
Seated single legged leg curl
50x5
70x5
90x5
100x5
80x5
single leg extension (i feel like these strengthen my knees)
70x5
90x5
110x5
120x5
1 mile on treadmill: 8:30 will do this after every workout to maintain weight before the meet which is in less than a month