8/7/13-
deadlift- 285x3, 325x3, 365x8, joker sets: 405x1, 445x1, 465x1
speed pulls- 225 140(chains), 8x3
ghr- 5x10
good mornings-3x20
front squat-3x15-20reps
8/8/13- military press- 105x5, 120x3, 135x10, jokers: 155x3, 165x3, 175x3
speed bench- 155 60(light bands), 8x3
pullups-50 reps
dumbbell row- 60x10, 80x10, 100x15
dips- 30 reps
facepulls- 50 reps
8/12/13
squat- 235x5, 265x3, 300x9(belt and knee wraps), joker sets: 365x2, 405x1, 425x1(PR!)
speed box squat- 245 65(light bands), 8x3… This was hard as fuk for “speed work” but trying something different since I know Jim doesn’t use bands or chains anymore, i still do like bands and chains because they work for me.
Ghr- 3x15
front squat- 5x8
stiff legged deadlift- 135x20, 155x20, 175x20
8/13/13
bench- 175x5, 200x3, 220x10(PR!), joker sets: 270x1, 290x1
speed bench- 170 60(bands choked), 8x3
pullups-40 reps
rows-100 reps
lat pulldowns-50 reps
dips-50 reps
facepulls-3x10
Thanks for the thorough explanation, I hope it works out!
thanks Ruck. I have to deadlift tomorrow instead of thursday this week because I won’t be in town to lift friday so gotta go 4 days in a row and have the weekend entirely off from lifting. I’ll be going up to 385 for 5 or more tomorrow and then do some heavier joker sets probably go up to 465 depending on how i feel. Next week is my deload week, and I could not be happier, my body needs a break. I will still go to the gym but basically go really light on the big lifts and do more assistance work with lots of reps.
8/14/13
deadlift- 305x5, 345x3, 385x4, Jokers: 415x2, 445x2 (felt pretty warn down today so called it a day there)
speed pulls- did one set and said nope, after that one set I decided I am switching back to conventional deadlifts because sumo hurts my hips too much and I was really good at conventional with the technique.
conventional deadlift- 225x10x4sets
ghr- 4x8reps
8/15/13
military press- 110x5, 125x3, 140x11(PR!, this felt fuckin awesome!), jokers: 175x3(PR!), and 195x1(PR!) , back down to 135x8, and 135x7
this day felt really good overall, 195 was a good max military press for me, It was a slow grind but locked it out and had nooo pushing of the legs at all!
speed bench- 185 light bands(different gym than normal so bands had less tension than normal) 8x3
pullups-100 reps
seated hammer row- 75ish reps
facepulls-50 reps
preacher curl- a lot of reps, and drop sets.
8/19- 8/23
deload week
day 1- easy squats, worked up to 225 box squat for 20 reps(box was set to just a half inch or so above parallel for me)
ghr-3x8,
good morning- 2x20
day 2- military press- lots of reps, not sure of weights?
side raises/rear delts superset- lots of reps and sets
facepulls-100 reps
dips-50 reps
day 3- conventional deadlift- worked up to 335 for a handful of singles
meadows row- lots of reps
tbar row- a lot of reps
lat pulldowns and bicep curls- a bunch
day 4- bench press(to manpon)- worked up to 195 and really big drop set, like 70 total reps or more on the drop set
high incline bench- worked up to 175 for 12
band pullaparts-5x10
dips-4x10