I Want it All.

Training Training Logs
61

saturday

RE upper

db 30deg bench ramp to 100x4, 80x15, 70x12
1 arm db row ramp to 120x3, 100x16, 90x12
front pulldown 100x10,80x12,120x8,140x6
-ss- 1 arm cbl lateral raise 20x 4x10
face pull 120x 3x10
traps and arms

conditioning

600skips
kettlebell swings 40x10 each side
kb clean to rev lunge 40x10 each side
sprint medley x10

62

sunday

DE lower

hang clean ramp to 185x1,1,2,2,2
speed skater squat 50x12, 60x10, 65x8
good morning 135x5, 10,10
leg ext 100x20

63

tuesday ME upper

incline bench ramp to 235x1, 225x1-1,1,1 185x6 (wasn’t feeling real strong)
-ss-
pull -ups 20x3,25x3,30x3 for however many sets of bench
mach chest press 110x20, 130x15
-ss-
chin-ups bwx5,5
prone DB row 60 4x8
-ss-
1 arm rear delt raise 20 2x10, 25 2x10
traps and arms

1000 skips

more conditioning tomorrow

64

thursday ME lower

deadlift ramp to 425x3,3,2
leg press teckno 100x10, 120x15,15
step up 25x10, 40x10,10
-ss-
hip ext 60x10,10,10
1000 skips

65

saturday RE upper

DB 30deg bench ramp to 100x4, 80x10, 70x15
1 arm db row ramp to 120x3, 100x17, 90x15
varied grip pulldown 100x10, 120x8, 140x6, 100x12
-ss-
lateral raise 20x10,10,10 25x10
face pull 120x10,10,10
traps and arms

66

Sunday DE lower

hang clean ramp to 185x2,2,2,2,2
box squat ramp to 275x2,2,2
speed skater squat 50x10, 60x10, 65x8
back ext machine 60x10,10,10

1000 skips

67

saturday RE upper

slight Dec DB bench ramp to 100x4 80x15, 70x12
1 arm db row ramp to 120x5, 100x10-10, 90x15
pulldown 125x10, 112x12, 137x8, 150x6
-ss-
lateral raise 20x10, 25x10,10, 20x10
face pull 125, 135, 140,150x10,10,10,10
arms

68

Sunday DE lower

Hang cleans (fuck you, I don’t want to do these anymore) haha ramp to 185x2
Box Squats 275x2,295x2,275x2,295x2
High Rev. Lunge 25sx12, 35sx10, 40sx8
Back Ext Mach 60-3x10
Plank Leg Ext bw 2x10

600 skips
kettlebell cleans and swings

69

Tuesday ME upper

Smith incline press ramp to 140x9,5,3 RP
Pull ups ramp to 10x5,3,2RP
DB shoulder press ramp to 70x10, 80x8, no spot to get 90s overhead
Cable row 85, 105, 125, 135x12,10,8,6
-ss-
1 arm rear delt raise 20x10, 25x10, 30x5,25x5, 20x10
Traps and arms

1000 skips, ten minutes on elliptical

70

Thursday ME lower

deadlift ramp to 455-4x1
DB step ups 30x10, 40x8, 45x6
-ss-
DB hip ext 80-3x10
Toes in leg ext 30 10+10, 45x10

conditioning
600 skips
light arm work

71

Saturday RE upper

db 30 deg incline ramp to 101.25x5, 75x15, 80x10, 85x8
1 arm db row ramp to 120x5, 90x15, 100x12, 110x10
front pulldown 100x15, 120x10, 140x6
-ss-
lateral raise 25 3x10
face pull 100x20
arms

72

Sunday DE lower

hang snatch 135x3,2
box squat 315x2,2,2
Rev. lunge from box 30x10, 40x8, 50x8
Back ext 45x8, 90x8,8

1000 skips

73

ME upper

smith incline ramp to 150x7,2,3 RP
pull up ramp to 30x3,3,3
DB fly to press 60x10,8
db shoulder press 70x5, 80x5, 90x3
-ss-
1 arm rear delt raise 25x10,10 20x10, 25x12
TG curl 20x6, 25x6, 30x6
-ss-
hammer curl 30x12,12,12
dips 25x6,6,6
-ss-
rope pushdown 60x12, 80x12,12

10 BBall court sprints
10 min elliptial

200lbs!!!11

74

thursday me lower

deadlift ramp to 475x1, 225x5
step up 35x10 40x10, 50x10
-ss-
hip thrusters 1 legx10, 80x10, bw x10 with 10iso

1000 skips

75

RE Upper

30degree inc DB bench ramp to 102.5x4, 80x12, 70x15
-ss-
1 arm DB row ramp to 120x5, 100x10, 90x12
front pulldown 100x12, 120x10, 140x6-80x10
-ss-
lateral raise 20x10, 25x10, 25x10-15x10
facepull 100x10, 120x10, 80x15
TG curl 30x6, 20x15
forearms
inc db ext 20x20, 25x15
-ss-
dips bwx6, 45x6

1000 skips
10 min ellipticl

76

sunday DE lower

hang snatch 135 2x3
false clean 185 2x3
box squat 315 3x3
rev lunge from box 50x10, 45x10, 55x8
BTN back ext 10x12,12

10 min elliptical,
3x10 KB circuit
500 skips

77

Your military is disproportionately strong to the rest of your upperbody lifts. You must have steel cables for tendons in your delts, haha.

78

Shit, a 475 dl is really impressive.

Is that the most youve ever done?

79

thank you, My PR in the deadlift is 520 and it was at a small college PL meet. 475 is my best in training. Yes my delts tend to overpower my upper body. I’ve been working on balancing out my chest.

Hope for the Holidays is this weekend, so I’m lowering volume this week.

Upper

Inc Bench 135 2x5, 185 2x5, 225x2
chin ups bw 3x5
cbl row 80x5, 100x5, 120x5
close grip bench 135x12, 155x6

80

lower

hang clean 135 3x5
hang snatch 135x3
deadlift 315 2x5

500 skips
stretch