3-20-15
warm up
push up/row-3x10
1a.pullups-bwx5x3
b.inclines-135x5 185x5 225x3 275x1,3 315x5x2
2.military-135x3 185x1,1,3,3,3
3-22-15
warm up
kb swings-88x3x10
FSQ-135x5 185x5 225x3 275x3 put on belt 315x3 335x3 365x1 385x1
landmine twist-25x3x6 per side
lying leg curl-90x3x10
leg ext 120x3x10
good day today ramped up weight fro working sets 365 and 385 went smooth had more reps in tank but leaving it for next training day slight tweek of right hamstring nothing major but discouraged me from pulling today so i did some fluff work instead
trying something different with the ramping want to see how it goes quite possible i knew what worked best for me about 8 years ago
3-25-15
warm up
push ups-12,12,15
1a.pullups-bwx3x2 bwx5x4
b.inclines-135x8 185x5 225x3 275x3 295x3 315x2 335x2x1 275x3 225x2x3
2.military-135x3 155x3 185x3 205x2 205x1
3.rev.curls-70x3x6
moved back to thumb from smooth wider grip causing should issues
3-26-15
warm up
kb swings-88x3x10
FSQ-135x5 185x5 225x3 275x3 315x3 335x3 365x1 385x1
Deadlift-135x5 225x3 315x1 405x1 495x4x1
3-28-15
warm up
push ups 3x10
1a.pullups-bwx3x2 bwx5,4,4,4,4
b.inclines-135x5 185x5 225x3 275x1 315x2,2,2,2,3
2a.iso row-180x8 270x8 360x4x6
b.military-135x3 185x3,3,3,3,5
3.hammer curls-40x4x6
3-30-15
warm up(smr,yogaplex,halos,goblet squat)
1.kb swing-88x3x10
2.FSQ-135x5 185x5 225x3 275x1 335x2,2,2,3,3
3.deadlift-135x5 225x3 315x1 405x1 495x5x2
4.russian twist-35x3x6
4-2-15
warm up(no smr)
pushup/row-3x10
1a.pullups-bwx3x2 bwx5,5,5,3,3
b.inclines-135x5 185x5 225x3 275x1 315x3,3,3,2,2
2.mlitary-135x3 205x1,1,2,2,3
3.hammer curls-40x4x6
4-4-15
warm up
1.1 arm db swing-35x10 45x10 55x10
2.FSQ-135x5 185x5 225x3 275x1 335x5x3
3.deadlift-135x5 225x3 315x1 405x1 495x1 put on belt 545x1
4.russian twist-45x3x6
4-7-15
warm up
pushup/row
1a.pullup-bwx3x2 bwx5,5,5,4,4
b.incline-135x5 185x5 225x3 275x1 315x5x3
2.military-135x3 put on belt 205x5x3
3.iso row-(narrow,wide,super wide,low)360x6 each grip
4.tricep ext-50x15 70x12
5.alt db curl-35x2x8
4-20-15
first day back after 9 days off due to being sick
warm up, pushups/rows-3x10
1a.pullups-bwx8x3
b.inclines-135x5 185x5 225x3 275x1 315x3,2,2,2,2
2a.military-135x3 205x1,1,2,3,3(no belt)
b.wide iso row-270x4x8
4-26-15
warm up
kb swing-88x3x10
FSQ-135x5 185x5 225x3 275x1 315x5x3
sit ups-3x8
lying leg curl-110x12 130x10 150x6
first lower day in 17 days legs got very sore. attempting to use 80% of training max for sets of 3 on my core lifts(2x a week) if goal is achieved(not training on nerve)ill add 5-10 pounds to next training day hoping this will lead to the continuous progress im working on
4-29-15
warm up
pushup/row 3x10
1a.pullup-bwx8x3
b.incline-135x5 185x5 225x3 295x5x3
2.military-135x3 belt 205x5x3
3.ez curl-90x3x6
5-4-15
warm up
1.kb swings-88x3x10
2.FSQ-135x5 185x5 225x3 275x1 335x2,2,2,2,3
3.deadlift-135x5 225x3 315x1 405x1 495x5x1
macros for today-cals(2156)protien(214)net carbs(22)fat(121)
5-8-15
warm up
kb swing-88x3x10
FSQ-135x5 185x5 225x3 275x1 315x1 365x1,1,1,2,3
deadlift-135x5 225x3 315x1 405x1 495x2,2,2,2,3
situps-bw+45x3x8
5-9-15
quick warm up
1a.pullups-bwx8x3
b.inclines-135x5 185x5 225x3 275x5 285x4 295x3 305x2 315x1 325x1
2.military-135x5 155x4 185x3 205x2 225x1
3.hammer curls-40x3x10
5-14-15
warm up
kb swing-88x3x10
FSQ-135x5 225x3 275x1 315x1 365x2,2,2,2,3
deadlift-135x5 225x3 315x1 405x1 515x1,1,1,1,2
5-15-15
quick warm up
1a.pullups-bwx8x3
b.inclines-135x5 185x5 225x3 275x1 315x2,2,2,1,1
monday starts diet again and high set singles(5-10 sets) of incline and front squat 2xs a week. will continue to do 5x1-3 for over head and deadlift. use 80-85% of max for all lifts not train on nerve and focus on mastering the weight. diet will be low carbmost days
5-20-15
started russian strength sklills
warm up
kb swing-88x3x10
FSQ-135x5 225x3 275x1 315x1 365x5x1
deadlift-135x5 225x3 315x1 405x1 495x5x1
5-23-15
warm up
1a.pullups-bwx9x3
b.inclines-135x5 185x5 225x3 275x1 315x6x1
2.military-135x5 155x3 185x1 225x5x1
b.rev.curls-80x5x3
5-25-15
warmup
1.kb swings-88x3x10
2.Fsq-135x5 225x3 275x1 315x1 385x5x1
5-28-15
warm up
1a.1 arm kb snatch-45x2x5 60x2x3 70x2x1
b.goblet squat-45x4x5(get blood flowing)
2a.pullups-bwx8x3
b.incline-135x5 185x5 225x3 275x1 315x5x2 275x5
3a.military-135x5 185x1 225x5x2
b.trap bar farmers-135,185,185,185,185(down and back no idea the distance
bike 10 min
5-29-15
warm up
kb swings-88x3x10
FSQ-135x5 225x3 275x1 315x1 385x2,2,1,1,1
deadlift(4 inch deficit)-135x5 225x3 315x1 405x1 455x5x1
5-31-15
warm up
1.1 arm kb snatch-45xs2x5 60x2x3 70x2x1
2a.pullups-bwx9x3
b.inclines-135x5 185x5 225x3 275x1 315x5x2 275x5 225x5
3.military-135x5 185x5 205x3 225x2 135x5
6-4-15
warm up
kb swings 88x3x10
1a.FSQ-135x5 225x3 275x1 315x1 385x5x1
b.incline-135x5 185x5 225x3 275x1 315x5x1
c.pullups-bwx7x3
kept moving in a slow, circut fashion. difficult in a commercial gym, but i made due
6-7-15
(a2)warm up
kb swings-88x3x10
a.FSQ-135x5 225x3 275x1 315x1 385x5x1
b.incline-135x4 185x3 225x3 275x1 315x5x1
c.pullups-bwx5x4 bwx2x3
had full 2 days rest from previous session FSQ was little rough in the beginning then got better. inclines and pullups were very strong, moved a bit quicker this session then the last.