7/3/20
Bench worked up to 105
75x9 (15)
Leg press
90 4x12(15)
DB rows 40 4x12(15)
Chest flies 12.5 4x12
CFP SS triceps push down 4x12 50
Decline sit ups 4x12
7/5
Deadlift
Worked up to heavy single 205
Working 140 4x9(11)
Incline press
60 4x10(12)
Lat pull down
85 4x10 last set 5 sec holds
Chest flies
12.5 4x12
KB swings
35 8x12 tabata
7/7/20
Squat worked up to 145
Then 105 5x3+(8)
Bench 65 3x10
DB rows 35 3x15
Tricep push downs SS cfp 45 3x15+(25)
Cable cross overs 7.5 3x15
Front squats 45 3x10
7/9
OHP
65 5x3+(5)
Deadlift
Worked up to 215
Then 135 3x10
Lat pull down
3x10 85
Circuit:
4 times
10 KB swings 40lbs
5 push ups
20 Bicycles
Inverted rows 3x5
7/10
Squat moderate day
Worked up to 115x5
95 5x5
Bench
worked up to 85 x5
Then 65 5x5
SS DB rows 35 3x15(+25)
SS DB RDL 80 3x15
Circuit 3x
Push up x5
KB swing 40 x10
7/11
Ohp- moderate day
worked up to 60x5
Then 45 5x5
Deadlift
Worked up to 170x5
Then 135 5x5
Lat pull down
85 2x12 and 1x10
Circuit 3x
KB swing 40lbs 10 reps
KB squat 40lbs 10 reps
Push up 5 reps
Bicycles 10 reps
7/12
Squat light day
Worked up to 110x5
Then 85 5x5
Bench
Worked up to 75x5
Then 60 5x5
SS DB rows 40 3x15
Then SS DB RDL 80 3x15
Circuit x3
KB swings 44x15
Push upx6
Slow bicyclesx10
7/14
Deadlift light day
Worked up to 160x5
Then 125 5x5
Ohp
Worked up to 55x5
Then 40 5x5
Lat pull down 85 3x12
Circuit x3
KB swing 48 X10
Push upx6
Bicycles x10
1 Like
7/15
Heavy squat day
Worked up to 125x5
Then 100 5x5
Heavy bench
Worked up to 85x5
Then 70 5x5
SS DB rows 40 3x15+(25)
SS DB RDL 80 3x15+(25)
Assistance circuit x3
KB swing 48 x15
Push up x10
Bicycles x16
7/16
Heavy deadlift day
Worked up to 180x5
Then 145 5x5
Heavy ohp
Worked up to 60x5
Then 50 5x5
Lat pull down 90 2x12, 85 1x12
Circuit x3
KB swings 35 x10
Push up x5
Bicycles x16
1 Like
7/18
So… Gov. Polis put into effect… Mandatory mask in indoor public spaces… So masks at gyms … Gross
Squat
Worked up to 125x5
Then 3x5 100 ( could have done 5x5 but masks…)
Bench
Worked up to 85x5
Then 65 3x10 (was supposed to do 5x5 but…masks)
Seated cable row instead of DB row super set set cuz… Masks.
3x10 85
No circuit cuz… Masks.
Have I mentioned that masks while lifting suck?
1 Like
7/19
Ohp
55 5x5
Deadlift
140 5x5
Lat pull down
110 2x5, 100 3x5
Sit ups 2x15
Because working out with a mask on sucks… I am dropping my lifting days down to 3 times a week.
I am going to run… 531 squat pull push FB 3. These full body programs are not surprisingly… Very similar to building the monolith. Just a tad less on the high intensity volume.
351 set up
Day 1
Squat 5x5 SSL
Pull up 50-100 reps
Press 5’s Pro
Assistance
Cable face pulls
Push ups
Core
Day 2
Squat 5’s Pro
Deadlift 5’s Pro
Bench press 5x5 SSL
Assistance
Curls
Triceps
DB Rows
Day 3
Squat 5x5 FSL
Row 50-100 reps
Press 10x5 FSL
Assistance
Cable face pulls
Push ups
Core
7/21 C1W1D1 351 SPP FB3
It should be noted I am in a deficit. So far am down from 168 to 162.7 average weight last week. Need to get back down to 140 ish I think. 1st goal is 155 tho.
Warm up 30:30 jump rope for 5 mins. .25 lb rope.
10 Box jumps
Main work
Squat 5x5 110lbs
OHP 3x5 50,55,65 lbs
Pull ups slow eccentric 5x5, band assisted 5x5
Assistance
Cable face pulls 50 reps 50 lbs
Push ups 5x6
Ab wheel 5x5
1 Like
9/18 well I haven’t been on in a while. Took a break from logging. Finished my 531 cycle and dropped back down to 155 as was my goal.
About 1 week ago I started a new program and new goal to hit 150.
Program is as follows. Stolen from sumodad lifts on reddit. “Simple jacked”
T1 lift Squat every day. Work up to a TM and hit it for 3-6 reps. After 6 days hitting 6 reps increase TM by 2.5%
T2 smolnov style lift rotate between ohp, deadlift and squats. Perform 40 reps in as few sets as possible. PPL style.
Day 1 70%
Day 2 75%
Day 3 80%
Day 4 85%
After 4 sessions for that lift increase TM by 2.5% and repeat.this makes a 2 week cycle for me that’s looks like this
Day 1 squat 3-6 reps, press 40 reps @70%
Day 2 squat 3-6, deadlift 40 reps @70%
Day 3 squat 3-6, squat 40 reps @ 70
Day 4 same as day 1 but 75%
Day 5 same as day 2 but 75%
Day 6 same as day 3 but 75%
Day 7 rest
Day 8 same as day 1 but squat tm increases 2.5% and press at 80%
Day 9 squat at day 8 weight 3-5 and deadlift 80%
Etc.
I am doing t3 back work daily and on squat day t3 leg curls, press day t3 bicep curls and deadlift day t3 ab work.
That’s it nice and simple.
Welcome back! That routine looks effective or brutal, depending on how your body responds. Good luck, and don’t be afraid to change if necessary.
1 Like
this will be fun to see !!!
1 Like
Thanks! So far it’s been good. Not too brutal at all. Tho I did start with conservative training maxes.
Am doing 85% to start for my T1. And my T2 is based off an 85% TM so 70% of 85%. Low and slow.
I am loving the simplicity.
1 Like
9/19 as of today I am week 2. 40 reps at 80% and squat Tm has increased by 2.5% today.
Quick log of last week.
9/11 C1 D1
Squat worked up to 115 (85%) then 3x2
Ohp 45 lbs 4x10 (70%)
Lat pull down 70 lbs 50 reps
Curls 30 reps 15 lbs
9/12 C1 D2
Squat 115lbs 1x3, 1x2, 1x1
Deadlift 135 lbs 4x10
Bent over row 75 lbs 50 reps
Decline crunches 50 reps
9/13 C1 D3
Squat 115lbs 2x3
Squat 80lbs 4x10
Lat pull down 75 lbs 50 reps
Leg curls 50 lbs 30 reps
9/14 rest
9/15 C1 D4
Squat 115 lbs 1x4, 1x2
Press 50 lbs 5x8 (75%)
Row 75 lbs 50 reps
Curls 15 lbs 35 reps
9/16 C1 D5
Squat 115 lbs 1x5, 1x1
Deadlift 145 lbs 5x8
Lat pull down 75 lbs 50 reps
Decline crunches 50 reps
9/17 C1 D6
Squat 115 lbs 1x6
Squat 85 lbs 5x8
Row 70 lbs 50 reps
Leg curl 50 lbs 50 reps
9/18 rest
Will log today in a bit.
2 Likes
9/19 C1 D7
Squat 120lbs 3x2 (New TM 87.5%)
Press 55lbs 8x5 (80%)
Lat pull down 75 lbs 50 reps
Curls SS cable face pulls 15lbs,50 lbs 50 reps each.
1 Like