cycle 1
week 3
wo 2
speed/light legs
DE free squat
185x20x2 these were a ton more quad focused, showed me that I really need to work on forcing my knees out and put some meat on the area around my knees
death marching
30/handx3x24steps
abs superset
2x15 ball leg rollout
2x20 ball crunches
cycle 1
week 3
wo 3
speed/light upper
DE bench
135x21x3
neutral grip chins
bwx5x8 60s to 90s by the 5th set
db neutral grip bp
45x3x13
cycle 1
week 3
wo 4
heavy lower
squat
295x6x2
295x2x3
DL
335x6x2
335x2x3
abs
need to do something different next time, didn’t like what I did this time at all
SOOoOOooOO, I guess your birthday is comin’ up pretty quick, eh?
^
Kind of. In a little less than a month on Oct. 8.
cycle 1
week 4
wo 1
heavy upper
BP
225x5x2
225x3x3
rest stayed pretty low on these, 45s up to 60s
MP
135x5x2
135x3x3
rest was 30s to 45s, probably a little too low based on the strain on that last set
triset
fast/light lower
de squats
box 185x10x2
free 185x10x2
these weren’t bad at all, my stamina is becoming great
some stuff
fast light upper
de bench
135x21x3 very little rest, was fast and not killer
chins
4x8
1x9
one arm press
heavy lower
squats
295x5x2
295x3x3
deads
335x5x2
335x3x3
not much rest between sets
no abs
week 5
heavy upper
bp
225x4x2
225x4x3
not bad, only 45s rest between sets
mp
135x4x2
135x4x3
30-45s rest
week 5
heavy lower
squats
295x4x2
295x4x3
form was very good and I totally popped out of the hole on every rep
40-50s rest
deads
335x4x2
335x4x3
pretty good, worse part was the feeling light-headed after sets
30-40s rest
light abs
week 6
heavy upper
bp w/ thumbs pointing out on bar; felt good, more tri and lat with lots of chest but less shoulder
225x3x2
225x5x3
40s rest
mp
135x3x2
135x5x3
40s rest
these seemed kinda hard
week 6
light lower
minis chains
box squat 185x6x2
free squat 185x6x2 very explosive
kettlebell swings
50x2x20 will use bands next time
hanging leg raises
light upper
1 mini chains
135x12x3
chins
4x9
1x7
1arm db press
30x3x12
week 6
heavy lower
squats
295x3x2
295x5x3
deads
335x3x2
335x5x3
swiss ball side crunches
week 7
heavy upper
bp
225x2x2
225x6x3
mp
135x2x2
135x6x2
reverse ez-bar curls
50x3x12
week 7
light lower
de squats light bands
w/ box 185x5x2
no box 185x5x2
k-ball swings w/ mini bands
50x3x15
calf raises
4 wheelsx3x15
explosive concentric, squeeze at top and controlled eccentric with slight stretch
week 7
light upper
mini band de bench
135x12x3
chins
4x9
1x8.5
1arm db press
30x3x12
week 7
heavy lower
Squat
295x2x2
295x6x3
DL
335x2x2
335x6x3
swiss ball side crunches
3x26 (13/side)
week 8
heavy upper
bp
225x1x2
225x7x3
mp
135x1x2
135x7x3
reverse curls
60x3x12
light lower
de squat w/ light bands
box- 205x5x2
free- 205x5x2
kettle bell swings w/ light band
3x10
calf raises
4 total quartersx3x12 fast concentric, controlled eccentric
light upper
de bench minis
145x10x3
chins
4x9
1x10
1arm db press
35x3x12
week 8
heavy lower
squats
295x1x2
295x7x3
deads
335x1x2
335x7x3
abs
week 9
heavy upper
bench
225x8x3
mp
135x8x3
pinwheel curls
30x1x12/side
30x1x11/side
30x1x6/side arms just gave out
week 9
light lower
de squats w/ minis chains
w/ box sumo stance 225x4x2
w/out box regular 225x4x2
db swings
75x3x12
calves
week 9
light upper
de bench w/ mini chains
155x8x3
chins
4x9
1x8 not sure what happened hear
1arm db press
35x2x12
35x1x13
Notes:
The split?
day 1
chins
bis
isolation lats
maybe calves
day 2
half of DE bp
hepburn rep scheme press
shoulder isolation
maybe tris
day 3
box squat half of DE squat
HRS squat
leg curl
calves
rest
day 4
HRS bench
rest of DE bench
tris
shoulder
day 5
free squat de squat
HRS deadlift
cable rows
calves
rest