Late 20s, 5’6, 118
10/2/14
117
Upper speed
Bench (fast)
45x10
65x2/2/2/2
75x2/2/2/2
Chest supported row
25x5
35x5/5/5/5
Incline DB bench
20x15/15/15/15
Wide PD
75x15/15
10/7/14
117
Lower speed
DL (fast)
135x1/1/1/1/1/1/1/1
Stair jump (3 stairs)
8x1
6x1
6x1
Toe touch
8" x 10/10/10/10
Knee tucks
15/15/15/15 (fast)
SLDL (snatch grip)
60x15/15/15/15
10/9/14
118
Upper Heavy
Machine dip
70x10
90x5
100x5
110x5
120x5
130x5/10
Pullups (UH)
5/5/5/5/5
DB bench
30x8/8/8/8
Seated row (parallel)
80x8/8/8/8
DB alt curl
15x8/8/8/8
Pressdown
50x8/8/8/8
10/10/14
121
Lower Heavy
Box squat (bench)
95x2/2/2/2/2/2/2/2 (fast)
Good morning
65x8/8/8/8
Split squat
45x8
65x8/8/8
Seated leg curl (fast)
105x8
120x8
135x8
150x8
Calf sled
90x15/15/15
Your programming is interesting. What are your goals?
10/13/14
121
Upper speed
Incline bench (fast)
45x10
65x2/2/2
75x2/2/2
85x2/2
DB row (explosive)
45x5/5/5/5/5
DB bench
30x15/15/15/15
Pulldowns
70x15
90x15/15/15
Rope face curl
#3x15/15/15
superset
rope pressdown
#3x15/15/15
Decline situps
15/15/15
DB front raise
5x50
DB lat raise
5x50
DB rear delt raise
5x50
[quote]kpsnap wrote:
Your programming is interesting. What are your goals?[/quote]
Power for sports.
10/14/14
120
Lower Speed
Deficit DL (2") (explosive)
135x2/2/2/2/2/2/2/2
Stair jump (3 stairs)
6/6/4/4
Lateral hops
10/10/10/10
V situps (fast)
15/15/15/15
Prone leg curl
30x15/15/15
10/15/14
121
Upper Heavy
Bench (comp grip)
45x20
75x10
95x2/2/2/2
105x2/2/2/9 (maxed reps)
HS high row (1 arm)
70x5/5/5/5/5
DB incline bench (pause at the bottom)
30x8/8/8/8
Assist pullup (wide)
40#x8
28#x8/8/8
Skullcrusher (3 sets)
40x8 + 10 presses
Hammer curls
20x8/8/8/8
10/16/14
120
Lower Heavy
High bar squat
45x6
65x2/2/2
75x2/2/2
85x2/2 (all good speed)
SLDL
95x8/8/8/8
DB lunge
30x5/5/5/5/5
Standing iso leg curl
20x8/8/8/8
Standing calf raise
270x12/12/12/12
10/17/14
121
Upper Speed
HS incline press (explosive)
35x5/5/5/5/5
BB row (explosive)
70x5
90x5/5/5/5
DB OHP
25x15/15/15/15
Seated row (parallel)
#6x12/12/12/12
Incline curl
15x12/12/12
Machine dips
70x15
80x15
90x15/20
Front raise
5x50
Lat raise
5x50
10/19/14
121
Fun Upper
Bench
95x5/5/5/5
HS low row
45x10/10/10/10
HS incline
35x10/10/10/10
Pulldown
90x10/10/10/10
Lat raise
15x15/15/15/15
EZ curl
40x15/15/15/15
Pressdown
50x15/15/15/15
10/21/14
122
Lower Speed
Bad upper back pain for a couple days, said I’d pull deads and leave.
Sumo DL (fast)
135x2/2/2
145x2/2/2
155x2/2
10/23/14
122
Pinched nerve. Explains the back pain.
Upper Heavy
HS shoulder press
50x5
75x5
85x5
90x5/10+5 forced reps
Pullups (OH)
5/5/5/5/5 quick
DB flat bench
35x8/8/8/20
Seated row
#8x8/8/8/8
EZ curl
45x8
50x8/8/8
Pressout
40x8/8
Dips
bwx10/10
10/28/14
122
Lower Heavy
Rack pull (pin #4, just below knee)
135x2/2
155x2/2
185x2/2/2
205x2/2/2
225x1/1/1
GHR
8/8/8/8
DB split sq
45x5/5/5/5/5
10/29/14
122
Upper speed
CG bench
45x10
75x2/2/2
85x2/2/2
95x2/2/2
105x2/2/2
95x2/2/2
10/31/14
121
Upper speed (interrupted last time)
CG bench
45x10
75x5
95x2/2/2
105x2/2/2
110x1/1/1/1/1 good speed
95x2/2/2
95x12 maxed reps
HS low row
55ps x 5/5/5/5/5
Incline db bench
30x12/12/12/12
Pulldown (parallel)
90x15/15/15/15
FM 1 arm pressdown
30x15/15/15/15
superset
EZ curl
35x15/15/15/15
Lat raise
8x50
Rear delts
8x50
11/2/14
120
Upper fun lift
Incline bench
45x15
65x5/5
75x2/2/2
85x2/2/2
95x2/2/2
105x1/1/1/1/1 good speed
95x2/2/2/2/2
85x2/2/2/2/2
DB row (explosive)
55x5/5/5/5/5
DB OHP
25x15/15/15/15
Pulldowns (wide)
80x15/15/15/15
DB curls (various)
15x12/12/12
Machine dips
100x15/15/15/15
DB curls
8x30/30
11/3/14
121
Lower Speed
Front squat
45x10
65x2/2/2
75x2/2/2
85x2/2
Hang cleans
65x5/5/5/5
Knee tucks in dip bars
15/15/15
Knee curl ups (slow)
10/10/10
Good morning
65x15/15/15
Standing calves
240x15/15/15/15