I switched to a parallel box squat for this cycle. I just seem to respond better with these and doing it more of a true max weight instead of max reps scheme. Its all about finding out what works for you.
Tuesday
Squat
135x5
185x5
205x3
235x5
275x5
315x5 PR! last rep was iffy though, never the less 315x3 was my prior PR.
175x20
175x10
Back ext.
3x15
leg raises
3x15
Prowler
90lbs
5x60yds
Had some serious DOMS from squats on Tuesday. I will see how it goes tomorrow during deadlifts.
Thursday
Military Press
45x15
65x5
95x5
95x3
125x5
135x5
145x9
100x10x5
Facepulls
110lb
3x15 easy
Shrugs- used hammerstrength
180x15
230x12
230x12
180x12-no rest
Incline tricep ext
40lb dbs x12
45lb dbs x8x2
Band tricep ext
3xfailure each arm
Tricep death
1xfailure
Friday
Deadlifts
155x5
175x5
225x3
275x5
305x5
325x10 PR!
Goodmornings
95x10x2
Pullups
50reps
Kroc Rows
100lb db
3x8
Preacher curl flat side
60lb
3x8
Band curls
2xfailure each arm
Running behind on posts. I have been working as much OT as possible here lately. Lifted both Monday and Tuesday at work.
Monday
Bench
135x5
155x5
185x3
205x3
220x3
230x8
DB low incline bench
75lb dbs
5x10
db flys
3x15
dips
3x12
tricep death
1xfailure
Tuesday
Squat
135x5
195x5
225x3
275x3
305x3
335x3 w/belt felt good couldve got atleast one more
185x20
Prowler
180lb
30ydsx3
90lb
60ydsx1
Medicine ball Planks
3x60sec
Really ran behind on keeping posts updated. Between working OT, Thanksgiving, school, and just now getting back from a hunting trip over the weekend, I am exhausted. Did set PRs in both lifts though. I can only remember the last sets of both so Ill just post that. I weighed myself before Thanksgiving in @203lbs.
Thursday
Military
worked up to 150x8
Accessory work
Deadlift
worked up to 345x8
Accessory work
Prowler
Lifted at work. Didnt set a PR on bench like I was hoping, but nevertheless still a good effort and had a good session. Weight @205lbs
Monday
Bench
115x7
145x5
185x3
205x5
225x3
245x4
Low incline
75lb dbs
4x10
1x14
Flys
30lb dbs
2x15
1x20
Tricep death
1xfailure
Medicine ball Plank
2x60sec
Tuesday
Squat
Box squat parallel
135x5
225x5
225x3
275x1
315x1
365x1 PR!
405x1 PR! w/belt and wraps felt like I couldve gone a little bit more, but didnt want to push it.
205x20 free squat
Back ext
5x10 w/ 35lb plate
Thursday
military press
45x10
95x5
135x5
145x3
160x4 5th rep used some hip drive
100x10x5
facepulls
3x15
Shrugs
3x15
reverse crunches
2xfailure
Friday
Deadlift
135x10
235x5
265x5
315x3
365x7 I believe this a PR!
Pullups
48 reps
Kroc Rows
100lb db
1x15 each arm
standing weighted crunches/back ext
3x15 each
Bodyweight is steady @204lb. Pull ups have seem to really suffer here lately and my military has seemed to stall out. I will do one more cycle the same and if nothing changes I’ll make some tweaks in about a month.
Deload week
Monday
Bench
135x10
165x5
185x5
205x5
Incline DB bench
70lb dbs
3x10
cable presses
2x15
close grip bench/reverse preacher curls
3x10 each light weight
Tuesday
Box Squat
135x10
185x5
225x2x10sets
reverse crunches
2xfailure
Did more of a dynamic squat day for a deload. Legs havnt felt tired at all so I thought this would kill me. Ended up feeling pretty good.