6/29/2014
Legs
warmup
squat
45 x 5 x 2
135 x 5 x 2
185 x 2
225 x 2
275 x 2
Rest Pause (20 sec)
315 x 2 x 5 sets, set 6 got 6 reps
Leg Press
2/4/6pps x 5 warmup
Rest Pause (20 sec)
8pps x 2 x 5 sets, set 6 got 16 reps
Single Leg DB DL
40 lbs x 6 reps x 2 sets
Super Set
Leg Ext
130 x 20 x 2
Leg Curl
170 x 6 x 2
Goblet Squat
100 x 10 x 2
Chest and Shoulders
warmup
Bench
45 x 10
135 x 5
185 x 2
225 x 2
275 x 2
rest pause (20 sec between each set)
325 x 2 x 5 sets, last set 3 reps
Standing Military
45 x 2
95 x 2
135 x 2
rest pause (20 sec between each set)
185 x 2 x 6 sets
Dips
BW x 2 x 6 sets controlled, shoulders dont like dips
Incline Fly
30 x 15 x 2
DB Pullover
40 x 20 (didn’t feel it in chest at all called it good)
Back
Rackpull below knee
warmups
135
185
225
275
Rest Pause Set (20 sec between sets)
335 x 2 x 5 sets, 10 reps on 6th set
Snatch Grip DL
135 x 2
185 x 2
Rest Pause Set
205 x 2 x 5 sets, 10 reps on 6th set
BB Row
275 x 3 x 5 sets, 8 reps on last set
Wide Grip Pullups
bw x 8 x 2 sets
Low Cable Row
57 x 12 x 2 sets
Straight Arm Pulldown
37 x 15 x 2 sets
arms
close grip bench
135 x 5
185 x 5
225 x 3
rest pause (20 sec between reps)
295 x 2 x 5 sets, 6th set x 5 reps
Scott Ez Curls
85 x 5 x 5 sets, 4 reps last set
Giant Set
Dicks Press
115 x 10 x 3 sets
Close Grip Pushups
BW x 17, 10, 10
Tricep Ext Overhead
47 x 20, 15, 13
Pullups
with light band
BW x 10, 7, 5
Incine Curls
35 x 15, 10, 9
PR: bloodpressure while tying shoes lol
legs
warmup
squat
45 x 10
135 x 5
185 x 3
225 x 2
275 x 2
Rest Pause (20 sec between reps)
315 x 2 x 5 sets, 7 reps on sixth set
Leg Press
2/4/6 x 10
Rest Pause (20 sec between sets)
8pps x 2 x 5 sets, 23 reps on sixth set
Single Leg DL (felt tight in low back/SI)
40 x 6 x 2 sets
Superset
Leg Ext (really controlled)
145 x 20 x 2 sets
Leg Curl
180 x 6 x 2 sets
chest on vacation
rack had 4" gaps
Bench
45 x 10
135 x 5
185 x 3
225 x 2
275 x 2
315 x 11 (pr)
Standing Military
185 x 3 x 2 sets
Cable Flies
30 x 15 x 3
Dips
BW x 6 x 5 sets
Back
warmup
Rack DL Below Knee
135 x 10
185 x 5
225 x 2
275 x 2
315 x 2
Rest Pause (20 sec between sets)
365 x 2 x 5 sets, 6th set x 7
SNatch Grip DL
135 x 3
185 x 3
Rest Pause (20 sec between sets)
225 x 2 x 5 sets, 6 reps on 6th set
BB Row
135 x 5
225 x 5
rest Pause (20 sec between sets)
275 x 3 x 5 sets, 6 reps on 6th set
BW Pullups x 8 x 2 sets
Low Cable Row 50 x 12, 60 x 12
Straight Arm Pulldowns 37 x 15 x 2 sets
Arms
Close Grip bench
45 x 50
135 x 5
185 x 2
225 x 2
275 x 1
Rest Pause (20 sec between sets, strictt)
295 x 2 x 5 sets, 6th set 3 reps
Scott Curls
45 x 5
65 x 5
Rest Pause (20 sec between sets)
85 x 5 x 6 sets
Giant Tricep Set
Dicks Press 115 x 15/12/12
CloseGrip Pushups bw x 16/10/8
Overhead Tricep Ext: 40 x 25/18/15
Bicep Super Set
Close Grip Chins BW x 10/5/4
Incline DB Curls 35 x 17/13/10
upper arm PR 19" pumped
legs
warmup
sqwat
45 x 10
135 x 10
185 x 3
225 x 2
275 x 2
rest pause (20 sec between sets)
315 x 2 x 5 sets, 6th set x 11
Leg press
2pps x 10
5pps x 10
rest pause (20 sec between sets)
8pps x 2 x 5 sets, 6th set x 30
single leg dl
40 x 6 x 2 sets
Super Set
leg ext
155 x 20 x 2
leg curl
185 x 6 x 2
chest
warmup
bench
45 x 50
135 x 10
185 x 2
225 x 2
275 x 1
rest pause (20 sec between sets)
325 x 2 x 6 sets
Standing Military (20 sec between sets)
185 x 6 x 2
Dips
6 reps x 6 sets (20 sec between sets)
Cable Fly
20 x 15 x 2
height: 6’2"
Weight: 266 at gym 4:30PM
Vertical: 29"
gonna try to measure some NFL combine stats with training partner for fun and see if I can improve them
W1D1
Bench (55%)
230 x 10 x 3 sets
Assistance
Close Grip
215 x 8 x 4 sets*bothered right shoulder
Military Press
115 x 8 x 4 sets
Dips
BW x 8 x 4 sets
Cable Flies
20 x 8 x 4 sets
Front Raises
30 x 8 x 4 sets
Cable Pushdowns
65 x 8 x 4 sets
W1D2
Pull
Rack Pull Below Knee (tweaked back)
135/185/225/275/300 x 5
350 x 5
365 x 5
Assistance
Pullups
BW x 10
BW x 10
BW x 8
BW x 5
DB Pullover
75 x 8 x 4 sets
BB Row
185 x 8 x 4 sets
BB Curl
115 x 8 x 2 sets
105 x 8 x 2 sets
DB Curl
40 x 8 x 4 sets
Gotta be smart and layoff my back
W1D3
Light Bench (44%)
185 x 10 x 3 sets
Close Grip to manpon
185 x 8 x 4 sets
Cable Flies
20 x 8 x 4 sets
Close Grip Pushups
BW x 8 x 4 sets
Standing Military Press
115 x 8 x 4 sets
Front Raise DB
30 x 8 x 4 sets
Tricep Pushdowns
57 x 8 x 4 sets
Everything was light and easy, subtracting dips and full ROM close grip bench helped shoulder.
Thinking of keeping volume high and intensity low for assistance and during week 3 or 5 cut frequency/total volume in half and increase intensity.
W1D3
Light Bench (44%)
185 x 10 x 3 sets
Close Grip to manpon
185 x 8 x 4 sets
Cable Flies
20 x 8 x 4 sets
Close Grip Pushups
BW x 8 x 4 sets
Standing Military Press
115 x 8 x 4 sets
Front Raise DB
30 x 8 x 4 sets
Tricep Pushdowns
57 x 8 x 4 sets
Everything was light and easy, subtracting dips and full ROM close grip bench helped shoulder.
Thinking of keeping volume high and intensity low for assistance and during week 3 or 5 cut frequency/total volume in half and increase intensity.
Dude why is no one in here?!? You’re a big dude! haha
Also props on the 29" vert at such a heavy BW, that’s super explosive.
[quote]Spidey22 wrote:
Dude why is no one in here?!? You’re a big dude! haha
Also props on the 29" vert at such a heavy BW, that’s super explosive. [/quote]
Haha thanks man. I’m not real active posting. I lurk on a number of logs. Don’t read too many forum posts outside of training logs.
I love seeing progress and learning from others experiences (both success and failure).
W1D4
Squat (65%)
335 x 3 reps x 6 sets
Bottom Up Squats
365 x 1,1,1
Front Squats
155 x 5 x 2 sets
Leg Curl
170 x 8 x 4 sets
Calf Raises
75 x 30 x 3 sets
Didn’t ramp all the way up to 80% for these squats due to back. Feels alright, a little tight after the workout.