Week 5, Day 1
FRONT SQUAT
300 x 3
300 x 3
300 x 3
1 and 1/4 FRONT SQUAT (brutal and awesome)
225 x 4
185 x 6
185 x 6
185 x 6
1/2 FRONT SQUAT
these felt horribly bad to me and felt it put me in a vulnerable position stopping halfway.
LEG EXTENSION
3 sets x 10 reps
LEG RAISE
x20
x18
x15
Week 5, Day 2
BENCH PRESS
260 x 3
260 x 3
260 x 3
WIDE GRIP BENCH PRESS
205 x 6
205 x 6
205 x 6
205 x 6
…with…
T-BAR ROW
160 x 6
160 x 6
160 x 6
160 x 6
1/2 BENCH PRESS (3 board) what the fuck, this 1/2 range bullshit messes with me
275 x 3
250 x 6
250 x 6
250 x 6
…with…
FACEPULL
190 x 6
190 x 6
190 x 6
190 x 6
DIPS
x25
x20
x15
So far this week, both front squat and bench 1/2 range exercises are anything but an overload for me. It changes the whole dynamic and I can’t press more weight, I actually have to reduce the weight.
Week 5, Day 3
DEADLIFT
385 x 3
385 x 3
385 x 3
4" DEFICIT DEADLIFT
315 x 6
315 x 6
315 x 6
315 x 6
RACK PULL (below knee)
405 x 6
405 x 6
405 x 6
405 x 6
BB ROW
155 x 10
155 x 10
160 x 10
LAT PULL DOWN
3 sets x 12 reps
AB WHEEL
x20
x20
x20
[quote]Evolv wrote:
So far this week, both front squat and bench 1/2 range exercises are anything but an overload for me. It changes the whole dynamic and I can’t press more weight, I actually have to reduce the weight.[/quote]
I actually found the same when I did 915 program. I believe you’ll get used to half front squats very quickly (half back squats gave me at least 30kg more after 3 workouts…) but half bench sucks if you don’t have triceps from steel. Good luck 
[quote]squats and milk wrote:
[quote]Evolv wrote:
So far this week, both front squat and bench 1/2 range exercises are anything but an overload for me. It changes the whole dynamic and I can’t press more weight, I actually have to reduce the weight.[/quote]
I actually found the same when I did 915 program. I believe you’ll get used to half front squats very quickly (half back squats gave me at least 30kg more after 3 workouts…) but half bench sucks if you don’t have triceps from steel. Good luck ;)[/quote]
Thanks bud, yeah, I think my triceps are certainly a weak spot for me. I’ll keep trying 
Week 5, Day 4
PUSH PRESS
165 x 3
165 x 3
165 x 3
TOP 1/2 PRESS FROM PINS
135 x 6
135 x 6
135 x 6
135 x 6
…with…
CHINS
40 x 6
40 x 6
40 x 6
40 x 6
BOTTOM 1/2 PRESS
135 x 6
135 x 5
135 x 6
135 x 5
135 x 5
…with…
HIGH T-BAR ROW
155 x 6
155 x 6
155 x 6
155 x 6
Went way better than I thought. Overhead pressing is feeling much stronger.
Week 6, Day 1
FRONT SQUAT
300 x 3
300 x 3
300 x 3
300 x 2
300 x 3
1 & 1/4 FRONT SQUAT
185 x 6
185 x 6
185 x 6
155 x 6
135 x 6
LEG EXTENSION
3 sets x 10 reps
LEG RAISE
3 sets x 15-20 reps
Week 6, Day 2
BENCH
260 x 2
250 x 3
255 x 3
260 x 2
255 x 3
WIDE GRIP BENCH PRESS
215 x 6
215 x 6
225 x 4
225 x 4
…with…
T-BAR ROW
165 x 6
165 x 6
180 x 4
180 x 4
1/2 BENCH PRESS (3 board)
250 x 6
250 x 6
250 x 6
250 x 6
…with…
FACEPULL
190 x 6
190 x 6
210 x 6
210 x 6
DIPS
x25
x20
x17
Week 6, Day 3
Did some pulling, went well.
Week 6, Day 4
Did some overhead pressing, went well.
Week 7, Day 1
Front Squat
315 x 3
315 x 3
315 x 2
2s PAUSED FRONT SQUAT
225 x 6
225 x 5
1 and 1/4 FRONT SQUAT
190 x 6
190 x 6
190 x 6
185 x 4
LEG EXTENSION
3 sets x 10 reps
Week 7, Day 2
BENCH
275 x 2
275 x 2
275 x 2
WIDE GRIP BENCH
245 x 4
235 x 4
235 x 4
235 x 4
with…
T-BAR ROW
185 x 4
195 x 4
195 x 4
170 x 6
3 BOARD
275 x 4
275 x 4
265 x 4
265 x 4
with…
FACEPULL
200 x 6
210 x 6
200 x 6
200 x 6
DIPS
3 sets x 20-25 reps
with…
BAND PULL APARTS
3 sets x 50 reps
Week 7, Day 3
SNATCH GRIP HIGH PULL
…
225 x 1
235 x 1
245 x 1
DEADLIFT
405 x 3
405 x 3
405 x 3
DEFICIT DEADLIFT
330 x 4
330 x 4
330 x 4
330 x 4
OFF BLOCKS
435 x 4
435 x 4
435 x 4
435 x 4
BB ROW
175 x 10
175 x 10
175 x 10
175 x 10
LAT PULL DOWN
3 sets x 10 reps
Week 7, Day 4
PUSH PRESS
175 x 3
175 x 3
175 x 3
1/2 PRESS (off pins at forehead)
150 x 4
150 x 4
150 x 4
150 x 4
…with…
CHIN
55 x 4
55 x 4
55 x 4
55 x 4
FULL STRICT PRESS
135 x 4
135 x 4
135 x 4
135 x 4
…with…
T-BAR HIGH ROW
170 x 4
165 x 4
165 x 4
165 x 4
TRAP BAR SHRUG
3 sets x 30 reps
Another nice rendition by Maxence Cyrin.
Week 8, Day 1
FRONT SQUAT
335 x 1
335 x 1
335 x 1
335 x 1
HIGH BAR SQUAT
315 x 2
315 x 2
315 x 2
315 x 2
LEG EXTENSION
80 x 15
80 x 15
80 x 15
80 x 20
SHRUGS
3 sets x 30 reps
Did not go as planned today… felt good starting out, but holy fuck those front squats were feeling like a truck on my shoulders.
Week 8, Day 2
BENCH
280 x 2
280 x 2
275 x 2
DECLINE BENCH
275 x 2
255 x 2
255 x 2
255 x 2
…with…
T-BAR ROW
145 x 13
145 x 11
145 x 10
145 x 10
DIPS
x25
x25
x25
x25
…with…
FACEPULL
200 x 8
200 x 8
200 x 8
200 x 8
I tell ya, in two weeks I am supposed to do 3x3 at 100% of my 1RM… LOL!!! Okay… I remember looking ahead at the program and thinking, “how the fuck am I going to do 3x3 at 100% of my max in 10 weeks?” I could only dream of such fuckin gains in such short time… maybe 3 or 4 years ago. I will do what I can.
Week 8, Day 3
DEADLIFT
425 x 2
425 x 2
425 x 2
OFF BLOCKS
455 x 2
465 x 2
465 x 2
465 x 2
BB ROW
185 x 10
185 x 10
185 x 10
185 x 10
Week 8, Day 4
PUSH PRESS
185 x 2
185 x 2
185 x 2
POWER JERK (I sucked at these)
205 x 1
195 x 1
185 x 1
165 x 4
…with…
CHINS
60 x 4
60 x 4
60 x 4
60 x 4
TRAP BAR SHRUGS
3 sets x 30 reps
[quote]Evolv wrote:
I tell ya, in two weeks I am supposed to do 3x3 at 100% of my 1RM… LOL!!! Okay… I remember looking ahead at the program and thinking, “how the fuck am I going to do 3x3 at 100% of my max in 10 weeks?” I could only dream of such fuckin gains in such short time… maybe 3 or 4 years ago. I will do what I can.[/quote]
+10% or more in 10 weeks? Not too bad 
Everything is in the mind, good luck
Week 1, Day 1
FRONT SQUATYS
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
LUNGE
x20
LEG ExtenZes
3 sets x 15 reps
LEG RAISENS
3 sets x 15-20 reps
Week 1, Day 2
PUSH PRESS
150 x 5
150 x 5
150 x 5
150 x 5
150 x 5
150 x 5
150 x 5
150 x 5
…with…
CHINS
x5
x5
x5
x5
x5
x5
x5
x5
BENCH
230 x 5
230 x 5
230 x 5
230 x 5
230 x 5
…with…
BB ROW
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
DIPS
x25
x25
x20
…with…
FACEPULLS
3 sets x 12 reps