8/17/13
Bench 3(135), 3(155), 2x2(175)
DB MP 3x6(50s, 50s, 45s)
RDF 3x12(20s)
Latls 10, 15, 20 (20s, 15s, 10s)
DB curls 3x6(35s)
Hammer curls 3x6(35s)
DB incline 3x8(50s)
4/5/14
Box jumps 5x3
Squat 3x3x320
Deadlift 2x1x385
Weighted pull-ups 3x6-8x bw 20
NG pulldowns 3x6-8x175
T-bar rows 3x8x70
One armed farmers 3x20 meters
Weight: 188
Obviously got lazy about posting, but trying to hold myself accountable to keeping a regular training log again.
Update:
-lifting for almost 3 years now
-191 lb
Squat: 380
Bench: 265
Deadlift: 420
I’ve been doing a modified Texas method since June of 2014 and haven’t made much progress in squat or deadlift, in the process of switching programs now. I’m planning to lower the volume of my squat sessions and up the frequency
Goals for 2015:
200+ lbs at <15% bf
Squat 440
Bench 315
Deadlift 480
Sunday 2/22
Squat 3x5 315
Supinated pulldowns 3x8 220
Farmers 2x down and back the length of the gym with 90 lb DBs
Cable rows 3x8 205
HS high row 2x8 300
BB curls 3x8 85
Incline hammer curls 3x8 30s
Wrist flexion 3x20
I’m doing all of my assistance work with slow negatives and pauses in the stretched position
Monday 2/23
Bench 7x5 205
Squat 2x5 295
DB MP 2x6-8 65s
Laterals 3 sets
RDF 3 sets
DB incline 3x6 85s
Pushdowns 2x10