Week 6, Day 2
SQUAT
315 x 9
315 x 8
315 x 8
225 x 10
225 x 10
225 x 10
225 x 10
135 x 10
PRONE LEG CURLS
3 sets x 15 reps
AB CRUNCH
3 sets x 15-20 reps
Week 6, Day 3
STANDING PRESS
160 x 5
160 x 5
160 x 5
with…
CHINS
35 x 8
30 x 8
30 x 8
SEATED BB SHOULDER PRESS
135 x 8
135 x 8
115 x 8
with…
PULL-UPS
x13
x13
x12
DB SHOULER PRESS
40 rest-pause reps
T-BAR HI ROW
4 sets x 15 reps
Week 6, Day 4
BENCH
275 x 1
225 x 8
225 x 8
225 x 8
DIPS
x30
x30
x28
x25
with…
DB ROW
115 x 12
115 x 12
115 x 12
115 x 12
TRAP BAR SHRUGS
3 sets x 30 reps
[u]Week 6, Day 5[/u]
FRONT SQUAT
315 x 1
315 x 1
315 x 1
315 x 1
315 x 1
315 x 1
RDL
210 x 8
210 x 8
210 x 8
LEG RAISES
x20
x20
x20
[u]Week 7, Day 1[/u]
BENCH
280 x 1
225 x 10
225 x 9
225 x 8
DIPS
90 x 6
90 x 6
90 x 6
90 x 4
90 x 4
…with…
T-BAR ROW
135 x 15
135 x 15
135 x 15
135 x 15
135 x 12
TRAP BAR SHRUGS
4 sets x 20-30 reps
Can’t quite get 10 reps on all three sets with 225 yet. Trying.
Week 7, Day 2
SQUAT
315 x 10
315 x 10
315 x 10
225 x 10
225 x 10
225 x 10
135 x 10
135 x 10
135 x 10
PRONE LEG CURL
4 sets x 15 reps
AB CRUNCH MACHINE
3 sets x 15 reps
This was pretty brutal, but I enjoyed it. To fit the mood of the training, here is some Meshuggah. GREAT music video.
Week 7, Day 3
OH PRESS
165 x 3
160 x 5
160 x 5
…with
PULL-UPS
X13
X13
X12
SEATED BB PRESS
135 X 8
135 X 7
135 X 6
…with
PULL-UPS
x10
x10
x10
DB SHOULDER PRESS
40 rest-pause reps
T-BAR HIGH ROW
4 sets x 12-15 reps
Week 7, Day 4
BENCH
280 x 1
225 x 10
225 x 9
225 x 8
DIPS
x30
x26
x25
x20
with…
DB ROW
115 x 12
115 x 12
115 x 12
115 x 10
I’ve been feeling pretty beat up, after this week I think I will take a week off.
I also just received my new weight vest from weightvest.com, it is a V-Force vest. I have enough weight to load it up to 75 lbs. I got it to use on my walks with my girlfriend and dog at the park. We usually walk about 2-3 miles and I’ve wanted something to make those walks a little more challenging.
Week 7, Day 5
FRONT SQUAT
300 x 1
320 x 1
340 x 1
RDL
225 x 8
225 x 8
225 x 8
LEG RAISES
x20
x20
x15
Yesterday…
[u]Week 8, Day 1[/u]
Deload for upper.
30 lbs weighted vest walk for 2.1 miles.
Today
30 lbs weighted vest walk for 2.5 miles.
Not sure how long it will take to get up to 75 pounds in the vest. The only thing that really gets hit hard for me at the moment is my traps. Otherwise the rest of my body handles the loaded vest fine. I am hoping after a couple weeks my traps will get used to having the vest on so it is a little more comfortable to walk for extended periods. Right now, the only thing I feel is my traps getting work and nothing else.
What’s up bud!
Nice idea for a deload. I bet you’ll get used to the vest quickly. However walking with 75 lbs is gonna be tough 
Good luck
[quote]squats and milk wrote:
What’s up bud!
Nice idea for a deload. I bet you’ll get used to the vest quickly. However walking with 75 lbs is gonna be tough
Good luck[/quote]
SQUATS AND MILK! What up homie?
Dude, for real on the 75 pounds… I am not in a rush to get there lol
[u]Week 1 Day 1[/u]
HIGH BAR SQUAT
45 x 20
135 x 8
225 x 5
275 x 3
315 x 3
350 x 1
375 x 1
400 x 1
BENCH
135 x 5
185 x 3
225 x 3
250 x 1
275 x 1
300 x 1
DIPS
90 x 5
90 x 5
90 x 5
90 x 5
90 x 4
super set with…
BB ROW
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
AB CRUNCH MACHINE
3 sets x 15 reps
[u]Week 1, Day 2[/u]
LUNGES
200 feet
FRONT SQUAT, no belt and paused
135 x 5
225 x 3
250 x 1
275 x 1
300 x 1
OH PRESS
160 x 3
160 x 3
160 x 3
GHD
x10
x10
x8
x8
with…
CHINS
x10
x10
x10
x8
TRAP BAR SHRUGS
3 sets x 30 paused reps
[u]Week 1, Day 3[/u]
HIGH BAR SQUAT, no belt, paused, & ATG
45 x 10
135 x 5
225 x 3
250 x 1
275 x 1
315 x 1
325 x 1
335 x 1
BENCH
225 x 10
225 x 10
225 x 8
with…
FACEPULLS
130 x 15
140 x 15
140 x 15
SNATCH GRIP HIGH PULL
3 sets x 3 reps
LEG RAISES
3 sets x 15 reps
[quote]Evolv wrote:
[u]Week 1 Day 1[/u][/quote]
New program, new squats everyday, new gains?
[quote]squats and milk wrote:
[quote]Evolv wrote:
[u]Week 1 Day 1[/u][/quote]
New program, new squats everyday, new gains? ;)[/quote]
lol, you caught me man. Trying to be less ambitious and keep the volume down this time.
Week 1, Day 4
FRONT SQUAT, with belt
135 x 5
225 x 3
275 x 2
300 x 1
315 x 1
325 x 1
335 x 1
CLEAN PULLS, from hang
275 x 3
300 x 3
315 x 3
RDL
225 x 8
225 x 8
225 x 8
DB OVERHEAD PRESS
4 sets x 12 reps
with…
PULL-UPS
4 sets x 8-12 reps
Week 1, Day 5
SAFETY SQUAT BAR (Yoke Bar)
155 x 5
245 x 3
285 x 3
300 x 1
335 x 1
345 x 1
360 x 1
BENCH
135 x 5
185 x 3
225 x 3
250 x 1
280 x 1
290 x 1
DIPS
x30
x30
x30
x25
…with…
T-BAR ROWS
135 x 12
135 x 12
135 x 12
135 x 12
AB WHEEL
x20
x20
Week 2 Day 1
HIGH BAR SQUAT
45 x 20
135 x 8
225 x 5
275 x 3
315 x 3
350 x 1
375 x 1
400 x 1
BENCH
135 x 5
185 x 3
225 x 3
250 x 1
275 x 1
295 x 1
DIPS
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5
super set with…
BB ROW
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
AB CRUNCH MACHINE
3 sets x 15 reps
Man, regular back squats have been feeling very shitty.
