6/17/14
TUE: OHP
AM WORKOUT
PUSH PRESS-6X3-180LB
OHP-160LB
PM WORKOT
DB OHP-3X10;2X5-55LB
5X10-30LB
LATERAL RAISES-5X5-35LB
5X5-30LB
5X10-25LB(ON MY LAST SET I PUSHED IT AND GOT 8 FORCED REPS PER ARM) ONE ARM REAR DELT ROWS-1X5-60LB
5X10-50LB
5X10-40LB
SHRUGS-6X10-550LB
i was having pc issues, this is my 3rd try 3rd sorry if i posted it 3 times
6/19/14
Thur: squat
Am workout
Squats-2x3-430lb
2x3-405lb
2x3-385lb
KB swings-5x15-50lb
1x7-60lb
Pm workout
leg press-5x5-780lb
5x20lb-700lb
Leg curls-4x10-80lb
1x10-70lb
5x10-60lb
6/19/14
Thur: squats
Am workout
Squats-2x3-430lb
2x3-405lb
2x3-385lb
KB swings-5x15-50lb
1x7-60lb
Pm workout
Leg press-5x5-780lb
5x20-700lb
Leg curls-4x10-80lb
1x10-70lb
5x10-60lb
6/20/14
Fri: bench press
Am workout
Bench press-6x5-235lb
conditioning-sled push-6x20 yard runs @ 100lb, 30 sec rest between sets
Pm workout
Bench press-3x5-210lb
3x5-195lb
2x5-185lb
2x5-175lb
3x5-165lb
3x5-155lb
Cable tri-pushdowns-5x10-80lb
5x10-60lb
6/23/14
Mon: deadlift
Am workout
Deadlift-1x5-455lb
1x5-405lb
1x5-355lb
Super set-Rack pulls-4x3-700lb
4.5’ deficit deadlift-4x5-230lb
Pm workout
Lat-pulldown-3x5-185lb
2x5-175lb
5x5-165lb
T-Bar rows-5x5-205lb
5x5-180lb
One arm rows-5x5-130lb
Ez bar curls-3x10-75lb
6/24/14
Tue: OHP
Am workout
Push press-3x3-180lb
OHP-3x5-155lb
Conditioning-Axle cleans-5x10-100lb 30 sec rest between sets( my forearms were burning!)
Pm workout
DB OHP-3x10;2x5-55lb
5x10-30lb
Lateral raises-5x5-35lb
5x7-30lb
5x10-25lb
One arm rear delt rows-1x10-60lb
5x10-50lb
5x10-40lb
Shrugs-5x20-400lb
6/26/14
Thur: Squat
Am workout
Squats-1x2;1x3-440lb
2x3-395
2x5-355lb
KB swings-5x5-75lb
5x10-50lb
Pm workout
Leg press-5x5-800lb
5x20-730lb
Leg curls-5x10-80lb
5x10-60lb
6/26/14
Fri:Bench press
Am workout
Bench press-2x3-255lb
4x5-235lb
Conditioning-sled push-6x20 yard runs@100lb, 30 sec rest between sets
PM workout
Bench press-3x5-215lb
3x5-195lb
3x5-185lb
3x5-175lb
3x5-165lb
3x5-155lb
Cable tri pushdowns-5x10-80lb
5x10-60lb
6/28/14
Sat : Misc.
PM workout
Kneeling cable ab crunches-5x10-100lb
5x10-80lb
Standing oblique crunches-5x10-80lb
5x10-60lb
6/30/14
Mon: pull
Am workout
Deadlift-1x1-480lb
5x3-400lb
2x3-355lb
4x3-300lb
Pm workout
RDL’s-4x8-230lb
Lat-pulldowns-3x5-185lb
2x5-175lb
5x5-165lb
T-bar rows-5x5-205lb
5x5-180lb
One arm rows-5x5-130lb
E-Z bar curls-3x10-80lb
Im going to switch my deadlift program from 5/3/1 to Ed Coan’s , 480 felt way heavier than it should have. From week 1-5 its relatively light deadlifting, which is what i think i need right now, higher volume lower intensity. And by week 10 i should be pulling 505.MY goal is to hit 600lb by 23! That gives me a year! Today was the first time doing RDL’s, can’t believe i never did them before!
600lb…im coming for you MOTHERF^CKER!
7/01/14
Tue: OHP
Am workout
Push press-3x3-180lb
OHP-3x5-155lb
Pm workout
DB OHP-3x10;2x5-55lb
5x10-30lb
Lateral raises-5x5-35lb
5x7-30lb
5x12-25lb
One arm rear delt rows-1x5-60lb
5x10-50lb
5x10-40lb
Shrugs-5x10-580lb
Strawnk
7/03/14
Thur: Squat
Am workout
Squats-2x5-405
2x5-385
2x5-360lb
KB swings-5x5-100lb
5x5-75lb
5x10-50lb
Pm workout
Leg press-5x5-800lb
5x20-730lb
4x20-630lb
Leg curls-2x10-85lb
3x10-80lb
5x10-60lb
Thanks Ass Banana! Im workin’ at it, everyone on T-Nation is a true inspiration, Alpha,Loftearmen,Panzerfaust, Mighty Matron ect.
Seeing i have “brothers and sisters” in the Iron game is a huge motivation. Stay strong dudes and dudettes!
Thought I’d give everyone a laugh.
An Iron Addicts response!
.
7/04/14
Fri: Bench press
Am
had to skip due to work
Pm
Bench press-6x5-240lb ( 5 min between sets
3x5-215lb ( 1 min between sets
2x5-200lb (1 min between sets
3x5-185lb ( 1 min between sets
3x5-170lb ( 1 min between sets
3x5-160lb ( 1 min between sets
Cable tri-pushdowns-5x10-80lb ( 30 sec between sets
5x10-60lb ( 30 sec between sets
Pull ups-4x8 bw ( 30 sec between sets
7/05/14
Sat : misc.
PM workout
Kneeling cable crunches-5x10-100lb
5x10-80lb
Standing oblique crunches-5x10-80lb
5x10-50lb
7/07/14
Mon:Pull
Am workout
Deadlift-1x2-380lb
8x3-310lb(30 sec rest between sets)
Pm workout
Stiff legged DL-4x8-230lb
Lat pulldown-3x5-185lb
2x5-175lb
5x5-165lb
T bar rows-5x5-205
5x5-180lb
One arm rows-5x5-130lb
Ez bar curls-3x10-80lb
7/08/14
Tue: OHP
AM workout
Push press-3x3-180lb
OHP-3x5-155lb
Pm workout
DB OHP-5x10-50lb
5x10-30lb
Lateral raises-5x7-40lb
5x5-35lb
5x10-30lb
One arm rear delt rows-5x5-60lb
5x10-50lb
Shrugs-5x10-580lb