8/07/14
Thur: Squats
Am workout
Squats-1x2,1x3-1460lb
2x3-415lb
2x5-370lb
Had to skip KB swings due to time, had to catch and move 200 chickens and 100 turkeys…fun…
Pm workout
Leg press-4x5,1x10-820lb
5x20-750lb
Leg extensions-5x12-55lb
Leg curls-5x10-85lb
5x10-65lb
8/08/14
Fri: bench press
Due to my current work schedule on Fridays and the time crunch induced I’m canceling my Am BP strength workout and gonna focus on my PM workout of a tweaked 5/3/1.
PM workout
Bench press-2x5-215b
2x5-185lb
2x5-160lb
Speed benching-6x3-150lb(30 sec between sets)
Cable flies-5x10-25lb
Cable tri-pushdowns-5x10-75lb
Super set:
Cable overhead extensions-8x10-50lb
Cable face pulls-8x10-50lb
[quote]FarmerOwen wrote:
Had to skip KB swings due to time, had to catch and move 200 chickens and 100 turkeys…fun…
[/quote]
Hitting cardio like Rocky!
8/09/14
Alpha: LOL totally , the turkeys are not to hard to catch but the whole time you’re holding them they smash themselves into your chest and stomach.So the whole time that you’re carrying you have a 20-30lb bird smashing itself into you but its a good ab workout 
Sat: Misc.
PM workout
Kneeling cable crunches-5x10-105lb
5x10-85lb
Standing oblique crunches-5x10-85lb
5x10-65lb
Neck:
Forward flexion-5x10-25lb
Extension-5x10-25lb
Lateral flexion L and R-5x10-15lb
8/11/14
Mon:pull
Am workout
Deadlift-3x3-440lb
6x3-360lb(30 sec rest between sets)
Rack Pulls-5x3-800lb
PM workout
Stiff legged deadlifts-5x10-310lb
Lat-pulldowns-3x5-185lb
2x5-175lb
5x5-165lb
T-bar rows-5x5-205lb
5x5-180lb
One arm rows-5x5-130lb
E-z bar curls-3x10-85lb
8/12/14
Tue:OHP
Am workout
Push press-3x3-190lb
OHP-1x5-165lb
3x5-162lb
PM workout
OHP:
barbell-5x10-120lb
DB-5x10-35lb
Lateral raises-5x5-40lb
5x5-35lb
5x10-30lb
One arm rear delt rows-5x5-65lb
5x10-55lb
My am workouts are more geared towards developing strength and speed, with that said, on my strict OHP i was shooting for 3x5-165 and got one set but it was a grind, which is ok.But I have come to learn if i spend to much time grinding out sets I " forget" how to be fast if that makes sense and then even light weights are a grind. 160 did not feel challenging enough so I tied some string onto some trailer hitch balls for micro plates and they worked out great.
8/14/14
Thur:Squat
Am workout
Squats-2x5-425lb
2x5-405lb
2x5-380lb
KB swings( 30 sec rest between all sets)
-5x5-125lb
5x5-100lb
5x10-75lb
PM workout
Leg press-4x5;1x10-820lb
5x20-750lb
Leg extensions-5x12-60lb
Leg Curls-5x10-85lb
5x10-65lb
8/15/14
Fri: Bench press
PM workout
Bench press-2x3-225lb
2x3-200lb
2x3-170lb
Machine dips-5x12-100lb( 30 sec rest between sets)
Cable tri-pushdowns-5x10-75lb
Super sets:
Overhead tri-extensions-5x10-50lb
Facepulls-5x10-50lb
Cable flies-5x10-25lb
I saw a documentary on Flex Wheeler the other day and saw him doing machine dips with 315lb and thought I’d give 'em a try. I rigged a quick homemade one and BAM! I liked them alot, for a comparison 100lbs on the dip machine felt more way difficult than 100lbs on the bench press, more tricep isolation. I’m going to be adding these on a regular basis for sure and they felt good on my shoulders. Due to different farm injuries to much Bench press volume makes my shoulders feel like the’re not in the socket like they should be.
8/16/14
Sat: Misc.
Pm workout
Kneeling cable crunches-5x10-105lb
5x10-85lb
Standing Oblique crunches-5x5-85lb
5x10-65lb
Neck:
Forward flexion-5x10-25lb
Extension-5x10-25lb
Lateral flexion L and R-5x10-15lb
8/18/14
Mon:Pull
Am workout
Deadlift-3x3-440lb
6x3-360lb(30 sec rest between sets)
Rack Pulls-5x3-830lb ( pulled these from 3 inches below the knee)
PM workout
Stiff legged deadlifts-5x10-310lb
Lat-pull downs-3x5-190lb
2x5-180lb
5x5-170lb
T-bar rows-5x5-210lb
5x5-185lb
One arm rows-5x5-135lb
E-z bar curls-3x10-85lb
8/19/14
Tue:OHP
Am workout
Push press-3x3-190lb
3x5-162lb
PM workout
OHP:
barbell-5x10-120lb
DB-5x10-35lb
Lateral raises-5x5-40lb
5x5-35lb
5x10-30lb
One arm rear delt rows-5x5-65lb
5x10-55lb
8/21/14
Thur:Squat
Am workout
Squats-2x3-460lb
2x3-425lb
2x3-405lb
KB swings( 30 sec rest between all sets)
-5x5-150lb
5x5-125lb
PM workout
Leg press-4x5;1x10-820lb
5x20-750lb
Leg extensions-5x12-60lb
Leg Curls-5x10-85lb
5x10-65lb
8/22/14
Fri: Bench press
PM workout
Bench press-2x1-235lb
2x3-215lb
2x3-185lb
Machine dips-10x12-165lb( 30 sec rest between sets)
Cable tri-pushdowns-5x10-65lb
Facepulls-5x10-105lb
I’m loving the machine dips, they gave me a crazy pump not only in my triceps but also my rear delts and pecs…and my shoulders feel GREAT!
8/23/14
Sat: Misc.
Pm workout
Kneeling cable crunches-5x10-105lb
5x10-85lb
Standing Oblique crunches-5x5-85lb
5x10-65lb
Neck:
Forward flexion-5x10-25lb
Extension-5x10-25lb
Lateral flexion L and R-5x10-15lb
8/25/14
Mon:Pull
Am workout
Deadlift-3x3-450lb
6x3-370lb(30 sec rest between sets)
Rack Pulls-5x3-830lb ( pulled these from 3 inches below the knee)
PM workout
Stiff legged deadlifts-5x10-310lb
Lat-pull downs-3x5-190lb
2x5-180lb
5x5-170lb
T-bar rows-5x5-210lb
5x5-185lb
One arm rows-5x5-135lb
E-z bar curls-3x10-85lb
8/25/14
Tue: OHP
Am workout
Push press-3x3-190lb
OHP-3x3-162lb
Pm workout
“Farmer’s” press-6x12-350lb
Plate front raises-5x10-70lb
Lateral raises-5x5-40lb
5x5-35lb
5x10-30lb
One arm Rear delt rows-5x5-70lb
5x8-60lb
Notes-On the plate front raises i have an old fly wheel, i normally use it for leg presses but i figured what the hell the 50lb plates are to light so i used it instead On the “Farmer’s” presses, to much strict OHPing gives my pain in my right shoulder, I came across an article Of CT’s that spoke of javelin presses and that got me thinking of pressing with a neutral grip. So I took an old wheel barrow put it on a wooden pallet, putting the handles at shoulder height and voila! I made a video, but I have a crappy old phone and my computer won’t recognize it as a device. I’ll get a video up some how,it torched my shoulders and no pain due to the neutral grip,I’m viewing it as a leg press for shoulders i.e can use a lot more weight than a strict press.
[quote]FarmerOwen wrote:
On the “Farmer’s” presses, to much strict OHPing gives my pain in my right shoulder, I came across an article Of CT’s that spoke of javelin presses and that got me thinking of pressing with a neutral grip. So I took an old wheel barrow put it on a wooden pallet, putting the handles at shoulder height and voila! I made a video, but I have a crappy old phone and my computer won’t recognize it as a device. I’ll get a video up some how,it torched my shoulders and no pain due to the neutral grip,I’m viewing it as a leg press for shoulders i.e can use a lot more weight than a strict press.
[/quote]
This is awesome!
I borrowed my dad’s camera and got a vid of " Farmer’s" presses!
8/28/14
Thur:Squat
Am workout
Squats-2x3-470lb
2x3-425lb
2x5-380lb
Barbell Glute bridges-5x10-210lb
PM workout
Leg press-5x10-830lb
5x20-760lb
Leg extensions-5x10-60lb
Leg Curls-5x10-85lb
5x10-65lb
Alpha- Thanks for stopping in dude!
8/29/14
Fri: Bench press
PM workout
Bench press-2x5-220lb
2x5-190lb
2x5-165lb
Machine dips-10x12-170lb( 30 sec rest between sets)
Cable tri-pushdowns-5x12-65lb
Facepulls-5x10-105lb