April 20, 2012
Bench Press
Warm-up
135x5
135x5
135x3
Work Sets
190x3
200x3
210x8
One-arm DB Rows
5x10 with 80lb DB
Chest Fly
4x12 with 80lbs on the machine
Cable overhead tricep extensions 4x12 with 42.5lb on the machine
April 21, 2012
Front Squat
Warm-up
85x5
105x5
125x5
Work Sets
170x3
180x3
190x7
Hang Cleans
5x5 with 135lbs, 1x5 with 155lbs
50 reps ab wheel across 3 sets
Turkish getups 3x6 with 40 lbs
Reverse bicep curl 3x10 with 80 lbs
April 24, 2012
Military Press
Warm-up
95x5
95x5
95x3
Work Sets
120x5
140x3
150x4
120x7
Alternating sets of chins / dips until 65 of each
Lateral raise machine 3x12 with 50lbs
April 26, 2012
Deadlift
Warm-up
135x5
155x5
185x3
Work Sets
230x5
260x3
290x4
Hanging leg raises - 3x10
Ab wheel - 20, 10, 10
April 27, 2012
Bench Press
Warm-up
95x5
120x5
140x3
Work Sets
175x5
200x3
225x4
One-arm DB rows 5x10 with 80lb DB
Machine chest fly 4x12 with 90lbs
Machine lateral raise 3x12 with 60lbs
Overhead tricep cable extensions 3x12 with 42.5lbs
May 1, 2012
Front Squat
Warm-up
95x5
105x5
125x5
Work Sets
160x5
180x3
200x4
160x6
Hang Cleans 5x5 w/135lbs
Turkish getups 3x6 with 40lb DB
DB curls 3x10 with 40lb DBs
May 7, 2012
Military Press
Warm-up Sets
95x5
95x5
95x3
Work Sets
125x5
130x5
140x5 + 2 additional reps with some leg drive
95x8
Dips / Chins - alternating sets until 50 reps of each
Rope cable face pulls 3x12 with 30lbs on machine
DB lateral raises 3x10 with 20lbs
May 8, 2012
Deadlifts
Warm-up Sets
135x5
155x5
190x3
Work Sets
235x5
250x5
270x8
Ab wheel 3x15
Hanging leg raises 3x8
Reviving this log. Had a set back at the end of May due to a concussion and then a lot of travel for work so I haven’t been able to stick to the plan consistently. Going to start fresh again.
Going to go with the Big but Boring 3 Month Challenge to try to kick start some growth and hopefully gain back the strength lost over the past 2 months.
Already did the first week cycle, starting the online log with week 2 of the cycle.
July 16, 2012
Military Press
Warm-up
95x5
95x5
95x3
Work Sets
130x3
135x3
145x3
Bench
Benches were used so did 3x10 with 65lb DBs, and then 2x10 with 135lb BB bench
50 reps each of chins/dips alternating sets
July 17, 2012
Deadlifts
Warm-up
135x5
155x5
185x3
Work Sets
245x3
260x3
275x3
Back Squats
135x10
185x10
155x10
135x10
135x10
Haven’t done back squats in a few years so was playing around with weights to get a feel for things again
50 reps of ab wheel (20,20,10)
July 21, 2012
Bench
Warmup
135x5
135x5
135x5
Work Sets
190x3
200x3
210x4
Military Press
5x10 at 95
One-Arm DB Rows
5x10 at 70
Overhead Cable Tricep Extensions 3x10 at 35
Reverse Bicep Curls 3x10 at 65
July 23, 2012
Back Squat
Warmup
135x5
135x5
135x3
Work Sets
195x3
210x3
220x3
Deadlift
5x10 with 155
Hanging Leg Raises
3x10
July 24, 2012
Military Press
Warmup
95x5
95x5
95x3
Work Sets
120x5
135x3
150x4
Bench Press
5x10 with 135
Alternating sets of chins (different grip each set) and dips until 50 reps of each