Week 1
Shoulders/tris
Press
145x8x2 60s rest/set
last two sets, the speed got a tiny bit slower
False CG Floor Press
135x3x8 2count on the bottom
side raises
15x4x12
donkey calves
240x12
260x10
280x8
week 1
Lats/Bis
pull ups
2x10
1x8
2x9
bb curls
70x7
50x1x12
50x1x10
lat-iso lat-pulldowns
100x4x15
arnold cable curls
20x4x15
Lats and bis are pumped.
week 1
squat/legs
squats
305x8x2 60s rest/set
speed squats
225x5x2 extremely explosive; bar was popping way off my back
seated leg curls 90s rest/set
12, 10, 8 forgot the weights…
donkey calf raise 60s rest/set
300x12
280x14
260x16 this was the hard sets
week 1
bench/tris/shoulders
bp
235x8x2
speed bp
155x5x3
zraw raises
35x3x15
lying rope cable extensions (lrce’s)
40x2x15
30x1x12
keep weight @ 30lb across the board next time
cable side raises
20x3x15
Week 1
deadlift/P-chain
deadlift
385x8x2 60s-80s rest
db swings
75x4x12 60s-75s rest
rear delt facepulls
35x16
45x13
55x12
seated calf raises
45x4x15
Week 2
Press/shoulders/tris
Press
145x7x2
145x1x3
NG false floor press
155x3x8
shoulder superset
10x3x15/20x3x10
donkey calves
Chin/bis/lats
pull ups
bw 30x4x3
30x1x4
60x3x12 bb curls
lat pull downs
3x10
arnold curls
3x15
Squat/legs/calves
squats
305x7x2
305x1x3
box speed squat
225x5x2
hamstring curls
100x3x10
calves
140x1x20
140x2x18
week 2
bench/shoulders/tris
bench
235x7x2
235x1x3
speed bench
155x5x3
partial lateral raises
35x3x15
special triceps ext. dealy
40x3x12
cable lateral raises
3x12
week 2
deadlift/p-chain/rear shoulders
deadlift
385x7x2
385x1x3
snatch grip sldl go down till back is flat
135x3x10
face pull
80x3x12
seated calf raise
45x3x20
How do you feel things are going with the DE thrown in there now? And what area of Texas do you reside? I’m in the Fort Worth area.
[quote]MightyMouse17 wrote:
How do you feel things are going with the DE thrown in there now? And what area of Texas do you reside? I’m in the Fort Worth area.[/quote]
I was doing a lot more de work, but now I’m doing less so I work on lagging muscle groups. I’m in Houston.
I really feel the need to keep DE work in there or I start to feel slow as hell.
Week 3
Press/tris/shoulders
Press
145x6x2
145x2x3
60s rest
push press
145x5x5 60s rest
db lateral raises
20x3x10 75s rest
donkey calf raise
360x3x10
week 3
chins/bis/lats
bw 40x4x3
bw 40x1x5
bb curls
65x3x10
lat pull downs
120x3x15
arnold curls
20x3x20
week 3
squat/legs
squats
305x6x2
305x2x3
speed squat
225x5x2
leg curls
100x3x12
calf work
week 3
bench/shoulders/tris
bench
235x6x2
235x2x3
tried narrowing my grip so my hands were directly above my elbows. like it but need stronger tris to get the most out of it
speed bench
155x5x3
partial lateral raises
35x3x15
need to up reps next time
decline rolling db ext.
30x3x15
liked these a lot
cable lateral raise
20x3x12 add 5lb next time
rope ext.
20x1x20
20x1x15
week 3
deadlift/p-chain/rear-delts
deadlift
385x6x2
385x2x3
snatch grip sldl
135x3x12 60s rest
face pull
90x3x15
100x3x13
110x3x11
60s rest
seated calf raise
45x3x15 45s rest
week 4
shoulders/tris/calves
press
145x5x2
145x3x3
felt off, very little snap
push press
145x4x5
145x1x4
felt way off, absolutely no snap and little ability to stabilize
lateral raises
30x3x10
75s rest
donkey calves
320x12
340x10
360x8
week 4
pull ups/lats/bis
pull ups
bw 40x3x3
bw 40x4
bw 40x5
bb curls
65x3x11
lat pull downs (w/ slight lean back and full ROM)
120x12
110x12
90x14
arnold curls
20lbx20
25lbx17
30lbx15
lb’ages are per arm
week 4
squat/quads/skipped calves
squats
305x5x2
305x3x3
jump squats
135x5x2
front squat
135xsome reps and sets
not doing these again, will do leg press instead
week 4
bench/shoulders/tris
bench
235x5x2
235x3x3
ballistic smith m. bench
95x5x3
zraw raises
35x3x16
60s rest
rolling decline ext.
35x12
40x10
45x12
cable lateral raises
20x3x13
What didn’t you like about the front squats?