Bench:
230x5
265x5
305x8
DB Incline:
4x5 w/120
Dips:
4x5 w/155
Cable Flies:
4x10 w/80
Squats:
320x5
370x5
420x5
Leg Press:
4x5 w/650
SLDL (Hack Squat Machine):
4x5 w/410
Russian Leg Curls:
4x10 w/bodyweight
Standing Calf Raises:
4x10 w/240
Standing OHP:
160x3
180x3
205x7
DB Lateral Raises:
4x5 w/55
DB Bent-over Reverse Flies:
4x5 w/50
1-arm DB Snatch
4x5 w/100
BB Shrugs (behind the back):
2x5 w/365
Chest-supported DB Shrugs
2x10 w/110
Deadlifts:
360x3
410x3
460x9
Chin-ups:
4x5 w/65
Bent-over BB Rows:
4x5 w/315
Good Mornings (from pins):
4x5 w/275
Bench:
250x3
285x3
320x5
DB Incline:
4x5 w/120
Dips:
4x5 w/155
Cable Flies:
4x10 w/80
Squats:
345x3
395x3
445x4
Leg Press:
4x5 w/650
SLDL (Hack Squat Machine):
4x5 w/410
Russian Leg Curls:
4x10 w/bodyweight
Standing Calf Raises:
4x10 w/240
Standing OHP:
170x5
190x3
215x5
DB Lateral Raises:
4x5 w/55
DB Bent-over Reverse Flies:
4x5 w/50
1-arm DB Snatch
4x5 w/100
BB Shrugs (behind the back):
2x5 w/365
Chest-supported DB Shrugs
2x10 w/110
Deadlifts:
380x5
435x3
485x5
Chin-ups:
4x5 w/65
Bent-over BB Rows:
4x5 w/315
Good Mornings (from pins):
4x5 w/275
Bench:
265x5
305x3
340x3
DB Incline:
4x5 w/120
Dips:
4x5 w/155
Cable Flies:
4x10 w/80
Squats:
370x5
420x3
470x1
Leg Press:
4x5 w/650
SLDL (Hack Squat Machine):
4x5 w/410
Russian Leg Curls:
4x10 w/bodyweight
Standing Calf Raises:
4x10 w/240
Just want to chim in and say congrats on that brut strenght and great progress man.
Just saw that your military has gone up about 40lbs since the start. 40lbs on military in seven months at your level of strength it just fucking nuts. Congrats dude.
Standing OHP:
150x5
175x5
195x5
DB Lateral Raises:
4x5 w/55
DB Bent-over Reverse Flies:
4x5 w/50
1-arm DB Snatch
4x5 w/105
BB Shrugs (behind the back):
2x5 w/365
Chest-supported DB Shrugs
2x10 w/110
[quote]florelius wrote:
Just want to chim in and say congrats on that brut strenght and great progress man.
[/quote]
Thanks man. I feel like some of my lifts will start to stall fairly soon, will definitely need to reset and try to continuously progress.
[quote]jt339 wrote:
Just saw that your military has gone up about 40lbs since the start. 40lbs on military in seven months at your level of strength it just fucking nuts. Congrats dude.[/quote]
All I have to say is that this program definitely works. I never really did strict military (just did seated presses or push presses) and never thought I’d be able to progress this quickly.
Deadlifts:
340x5
390x5
445x5
Chin-ups:
4x5 w/65
Bent-over BB Rows:
4x5 w/315
Good Mornings (from pins):
4x5 w/275
Bench:
235x5
270x5
310x5
DB Incline:
4x5 w/120
Dips:
4x5 w/155
Cable Flies:
4x10 w/80
Squats:
330x5
380x5
430x5
Leg Press:
4x5 w/655
SLDL (Hack Squat Machine):
4x5 w/410
Russian Leg Curls:
4x10 w/bodyweight
Standing Calf Raises:
4x10 w/24
Standing OHP:
160x3
185x3
210x6
DB Lateral Raises:
4x5 w/55
DB Bent-over Reverse Flies:
4x5 w/50
1-arm DB Snatch
4x5 w/105
BB Shrugs (behind the back):
2x5 w/365
Chest-supported DB Shrugs
2x10 w/110
Deadlifts:
365x3
415x3
470x8
Chin-ups:
4x5 w/65
Bent-over BB Rows:
4x5 w/315
Good Mornings (from pins):
4x5 w/275