Week 5, Body Day
DB Bench
12@25s, 12@30s, 10@35s, 8@40s, 3x8@45s(PR)
Pullups
8, 6@1 red band
Pushups
3x8
OHP
10@bar, 3x5@65
DB Curl-Arnold Press
3x8@25s
Week 6, Rep Deadlift
Deadlift
2x10@bar, 3x5@135, 5@185, 5@205, 5@225(belt), 2x6@245(PR)
Chained Deadlift
2x3@225 + 2 chains
Deficit DL
5@225…terrible, couldn’t get the Rx 6 reps
RDL
6@185…I’m going to start getting these back in my DL. Deficit is just not working out for my long longs
GHR
3x12
Leg Press
3x10@2p
Spud Ab Strap Cable Pulldowns
3x15@75
Week 6, Speed Bench
Bench
2x12@bar, 2x8@65, 5@85, 6x2@95…easy and fast
Close Grip Bench
2x5@105
Paused Bench
3x6@85
3 rounds:
3 Pullups@BW
10 Pushups
5 R/L DB Front and Side Raise@15s
8 R/L DB Bent over Row@75
1 mile run on the treadmill…trying to lose about 10lbs right now. We all know it’s all about diet but dammit it’s almost the holidays. So, throwing in some cardio at the end of workouts to see if I can get a little help that way.
Yesterday, Week 6, Heavy Squat
2x10@bar, 2x6@95, 2x5@135, 5@155, 3x2@190, 2@205, 1@205
*I felt pretty good at 190 and decent on the 2@205. Kinda over-thought it and ended up with just one rep on the second go at 205. Didn’t even try for the second rep.
Paused Squat
3@165, 5@165
Front facing Spud Cable Pulldown Abs
3x12@90
Then left because it was Friday night and sooo tired. Slept like 10-11 hours last night. Whoops
Week 6, Body Day
Pushups
5x5@BW
Assisted Pullups
4x10@1 light band
DB Bench
12@30s, 12@35s, 12@40s, 7@45s
*Terrible. I was going for 12 reps at 45s but I just did not feel strong today and just couldn’t get what I wanted.
DB Double handed Bent over row
10@45s, 3x10@55s
DB Preacher Curl
3x6@20 R/L
DB Incline Press
3x12@30s
Eliptical
20 min, incline 4, resistance 12
Week 7, Heavy Deadlift
Deadlift
2x10@bar, 2x5@135, 3@185, 3@205, 3@225, 2@245, 2@265(belt), 1@275, 1@285, 1@305(5 lb PRRRRR!!), 10@225
*Did not plan to go for a PR tonight. I was only supposed to work up to 285 and stop. But I was feeling pretty good so what the hell, went for it. It was pretty slow at the bottom but finished strong.
Neutral grip Lat Pulldown
3x15@90
Abs
Banded Straight Legged Reverse Situps
3x15
That’s a big pull, nice job on that PR!
looking good in here Cam! Crazy deads!!! 
Thanks so much y’all! I appreciate it! Now just to get my squat and bench up too!
Week 7, Rep Bench
Bench
2x10@bar, 2x8@65, 5@85, 5@95, 5@105, 5, 4,4@115
Close Grip
2x2@120
Paused Bench
2x5@110
Neutral Grip Cable Pulldown
3x15@105
Abs-Spud Cable Pulldown Abs
4x12@90
Back is still pumped and so sore from my deadlift PR the other night. I’m off to do speed squats though so hopefully those go well.
Week 7, Speed Squat
Squat
2x8@bar, 2x6@95, 5@135, 3@155, 5x2@175, 3x3@185(belt)
*I felt great. For some reason I naturally brought my stance in a little bit and was staying upright.
Paused Squat
2x4@165…roughhhh
Hypers
3x12@BW
Leg Curls
3x8@80
Pushups
3x10
Cable Pulldown Abs
Week 7, Body Day
Pullups
3x10@1 light band, 2x4@BW
DB Bench
12@25s, 10@35s, 8,6@45s, 2x15@30s
Cable Low Rows (pronated grip)
10@90, 10@105, 10@120, 10@135
Kettle Bell Swings
3x10@50
Tire Box Jumps
2x10
Sled Pulls with the harness
3x~25 yards- bear crawl style
Week 8, Speed Deadlift
Deadlift
2x10@bar, 2x5@135, 3@185, 5x2@225, 2x3@245…225 was explosive and 245 was pretty good. My back was just extremely tight and I foam rolled in between each set.
RDL
2x6@185…need to work back up to these.
Pushups
2x10
A few attempts at goblet squats with DB but my back was too tight.
Spud Cable Pulldown Abs
3x10@90
Week 8, Speed Bench
Bench
10@bar, 10@65, 8@85, 5@95, 5c3@105
Close grip
2x2@115
Paused
2x5@95
Pullups
8x3@BW
Squats
4x5@135
Rows-neutral grip
4x10@2 plates
Pushups
4x10@ bw
Cycling
4 min warmup
1 tabata
Week 8, Rep Squat
Squat
2x8@bar, 2x5@95, 5@135, 3@155, 3@175, 3x3@185
Paused Squat
3x6@135
RDL
10@135, 3x8@185
Leg Press
10@2p, 3x10@3p
DB Rows
3x8@65s
DB Curls
3x6@20s
Abs
Week 8, Body Day
DB Bench
2x10@25s, 10@35s, 2x15@35s
Random Abs and lots of stretching as I spent 6 hours yesterday crammed into a very small car with 2 dogs in my lap after a rather intense squat workout. Note to self: never do that again. I couldn’t even sleep last night, I was so sore. Oh well, complaining over.
Eliptical
13 min at level 12
Week 9, Rep Deadlift
Deadlift
10@bar, 2x5@135, 5@185, 3@205, 2@225. 4@255…I was suppose to do another set, but was feeling horrible today. Had zero motivation and my back was crazy tight from a long day at work.
RDL
3x8@155
DB Step Ups
3x8@20s R/L
Knee Raise
3x8
Week 9, Heavy Bench
2x10@bar, 2x8@65, 5@85, 5@95, 5@105, 3@115, 2x1@125, 3@95, 3@105, 2@115, 1@125, 0@135
*Worked on form, as I have not really been getting into an arch of recent. I had trouble keeping my butt on the bench when it got heavier so I needed to readjust. Still failed at 135 though, but I’ll get it soon.
Pullups
5@BW
3x8@1 light band, slow ascent. My lats are so sore. Tried to work on not using my legs at all, so the band came into play.
DB Standing Arnold Press
3x6@30s
DB Bent over Row with pause at the top
3x5@30s R/L
Heavy Squat
Squat
2x8@bar, 3x6@95, 5@135, 3@155, 2@185, 2x1@205…terrrrible. Prescribed workout was suppose to be 2@205 and some singles at 215. Felt weak and terrible today.
Box Squat
4x2@185, 3x5@135
Pullups
3x3@BW…no leg help
Machine circuit, 3 rounds:
Leg Press
10@150
Leg Extension
8@105
Abduction
10@170
Adduction
10@150
Pallof Press
3x10@50 R/L
Hanging Knee Raise
3x8
Deload/Form Week
Deadlift
2x8@bar, 2x5@135, 2x5@135+2 chains, 5@185+2 chains, 4x3@205+2 chains, random reps to work on form
Pendlay Row
3x8@95
Reverse Hypers
2x10
Abs
Deload/Form Week
Bench
2x8@bar, 8@65, 8@85, 2x8@bar+2 chains, 8@55+2 chains, 5@65+2 chains, 3x3@75+2 chains, 8@95, 8@105
*The chains are very beneficial. It’s teaching me to be more steady and stay tighter to keep control of the bar. Need to keep chains in my workouts.
Lat Pulldown
3x10@105
DB Shoulder Press
3x8@30s
DB Curls
3x10 R/L
Random pullups and abs