Week 8, Day 1
OH PRESS
115 x 5
125 x 5
135 x 5
145 x 5
150 x 5
…with…
CHINS
+70 x 5
+70 x 5
+70 x 4
+70 x 4
+70 x 4
DIPS
+50 x 15
+50 x 10
+50 x 10
+50 x 10
+50 x 10
FACEPULL (low position)
130 x 12
130 x 12
130 x 12
130 x 12
130 x 12
Week 8, Day 2
SS BAR SQUAT
285 x 6
285 x 6
285 x 6
285 x 6
285 x 6
285 x 6
285 x 6
285 x 6
285 x 6
285 x 6
GHD
4 sets x 15 reps
WEIGHTED DECLINE SIT-UPS
4 sets x 10 reps
Awesome work man! I’ve never tried a SSB but I’ve heard great things. What’s your opinion on it?
Dude weighted decline sit-ups kill me lol. Nothing gets my abs as sore as doing those!
Man, I really like it. I was using it for reverse lunges for awhile and they are absolutely awesome for those. You can really load the bar up, keep good position and balance without feeling like the bar is going to fall off. You don’t even need to hold the bar with your hands, so you can use your hands to stabilize yourself if you needed to. It is an excellent piece of training equipment, and whenever the day comes where I will have my own equipment in my garage, I will definitely buy one. I’m using it in hopes to build more quadricep strength while using more weight than a front squat.
Week 8, Day 3
INCLINE BENCH
160 x 5
180 x 5
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3
DB ROW
105 x 8
105 x 8
105 x 8
105 x 8
105 x 8
CURLS
100 reps
TRICEP WORK
100 reps
Week 8, Day 4
FRONT SQUAT
300 x 2
300 x 2
300 x 2
300 x 2
300 x 2
300 x 2
DEADLIFT
320 x 5
365 x 3
405 x 6
WEIGHTED SIT-UPS
4 sets x 10 reps
Good work brother, I see steady progress.
Do you ever deload? I noticed that you program in some lighter sessions, is that your form of deload?
How’s the body feeling right now? All systems go?
Thank you dude! I never really use planned deloads. I have tried them, but found I do better with just taking time off as I need it. Otherwise, I can have very good momentum, and a planned deload just seems like it gets in the way of my training. I usually feel pretty darn good most of the time (other than muscle soreness, I stay sore somewhere) and deloading just feels very unnecessary to me when I already feel pretty good.
When I start accumulating fatigue after a very hard training cycle, I will take a lighter week in the gym for sure. I just don’t pre-plan it in my training.
I am feeling pretty good now, my legs are sore as hell this week from the increased volume in squatting though, lol. So far, so good!
Week 8, Day 5
OVERHEAD PRESS
95 x 5
115 x 3
135 x 3
155 x 2
175 x 1 (with light bands)
185 x 1 (with light bands)
…with…
PULL-UPS
x11
x11
x11
x11
x11
x11
SINGLE ARM DB SHOULDER PRESS
4 sets x 10 reps
FACEPULL
50 total reps
There’s something awesome about seeing progress on pull-ups as you lean up. Even if strength in some of the big lifts trends down, you can take solace in the fact that you are cranking out more pull-ups which is doing good things for physique and strength.
How you feel about 225 OHP in 2017?!??!
haha, dude if I could strict press 225 at my bodyweight… I would consider that one of my most epic achievments! I have push pressed 225 before, but I could not imagine getting 225 going from a dead stop off the shoulders. Yikes!
14 months to make it happen 
I like it. I will dangle 200 out there for right now.
Week 9, Day 1
OVERHEAD PRESS
110 x 5
115 x 5
125 x 5
135 x 5
145 x 5
…with…
CHINS
+70 x 5
+70 x 5
+70 x 5
+70 x 5
+70 x 5
DIPS
+55 x 10
+55 x 10
+55 x 10
+55 x 10
+55 x 10
…with…
FACEPULL
130 x 12
130 x 12
130 x 12
130 x 12
130 x 12
Week 9, Day 2
SSB SQUAT
305 x 5
305 x 5
305 x 5
305 x 5
305 x 5
305 x 5
305 x 5
305 x 5
GHD
4 sets x 10 reps
WEIGHTED DECLINE SIT-UPS
3 sets x 10 reps
PROWLER
6 sprints x 50 yards
4 wind sprints, no sled
Week 9, Day 3
INCLINE BENCH
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3
DB ROW
85 x 15
85 x 15
85 x 15
85 x 15
85 x 15
Wasn’t feeling super motivated, so I just did the main stuff and bounced.
Sometimes checking the box = success.
Week 9, Day 4
FRONT SQUAT
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
DEADLIFT
none, rest
WEIGHTED DECLINE SIT-UP
55 x 10
55 x 10
55 x 10
55 x 10
Week 9, Day 5
OH PRESS
95 x 5
115 x 3
135 x 3
155 x 1
165 x 1
170 x 1
…with…
PULL-UPS
x12
x12
x12
x12
x12
x12
SINGLE ARM DB PRESS
50 x 10
50 x 10
50 x 10
50 x 10
FACEPULL
50 total reps
Nothing really awesome today. Just got in there and punched the clock really. This week has been really low key… not feeling super motivated, but that is okay. It happens with me. I am almost never super hyped up. Good thing is, I am getting in and out of the gym within 90 minutes. My schedule is usually:
Warm-up: 15-20 minutes
Lift: 30-45 minutes
Stretch and mobility: 20 minutes
Days I do conditioning/sprinting is an added 20 minutes usually.
I was happy to hit 315 for 6x2 this week on front squats. They felt pretty good, considering I haven’t front squatted that kind of weight at the volume since earlier this year.
Week 10, Day 1
OVERHEAD PRESS
115 x 5
125 x 5
135 x 5
145 x 5
150 x 5
…superset with…
CHINS
+75 x 4
+75 x 4
+75 x 4
+75 x 4
+75 x 4
DIPS
+60 x 10
+60 x 10
+60 x 10
+60 x 10
+60 x 10
…superset with…
FACEPULL
130 x 15
130 x 15
130 x 15
130 x 15
130 x 15