Sunday…
Squat-135 x 3, 185 x3, 225 x3, 275 x3, 365 x3, 405 x3 405x3
from dead start at parallel 315 x 2, 225 x 5, 225 x 5
first time doing the dead start…
Monday…
Seated OHP- pins at nose-
Ramp- 115 x 3, 135 x3, 155 x 3, 175 x 3, 195 x 3, 205 x 3, 205 x 3
Cluster- (rest pause- 10 sec) 185 x 5, 185 x 4, 185 x 4
HDL extended (max reps/15 sec rest/ max reps) 160 x 6/ rest/ 3, 160 x 5/rest/3, 160 x 4/rest/3
Tuesday…
High Pulls-
Ramp- 135 x 3, 155 x 3, 175 x 3, 195 x 3, 215 x 3, 235 x 3, 255 x 3, 265 x 3
Cluster- 235 x 7, 235 x 5, 235 x 5
HDL Extended Sets (max reps/15 sec rest/max reps) 215 x 8/r/5, 7/r/5, 7/r/4
Wed… (off/lite day) - Little bit of an experiment. I usually sleep in til 6:45 on wed instead of going to train at 5:30. Thought I would see whether sleeping in or getting up and doing some lite stuff would feel better (energy, alertness, overall not crappy feeling, etc.) So far, the latter.
ABs- Hanging Leg Raises, Plank mid/rt/lt, crunches
Did some foam rolling- I have done this a little when warming up, but today spent some time on it … felt pretty good after, hope I was doing it right.
Thursday…
Slight Decline Press- pins at 1"
Ramp- 145 x 3, 165 x 3, 185 x 3, 205 x 3, 225 x 3, 245 x 3, 265 x 3, 275 x 3, 285 x 3
Cluster- 255 x 5, 255 x 4, 255 x 4
HDL -extended sets (reps/15 sec rest/reps) 225 x 8/r/4, 225 x 6/r/2, 225 x 5/r/1
Friday…
Snatch Grip High Pulls-
Ramp- 135 x 3, 155 x 3, 175 x 3, 195 x 3, 215 x 3, 235 x 3, 255 x 3, 255 x 3
Cluster- 230 x 7, 230 x 6, 230 x 6
HDL extended sets- 205 x 10/r/5, 205 x 8/r/5, 205 x 6/r/4
Saturday…
variations of Lat pull downs, curls, tricep pushdowns
Sunday…
Deadlift- 315 x 5, 335 x 5, 360 x 5, 380 x 5 (straps), 405 x 5 (straps)
Leg extension- single leg- 90 x 10, x 10, x 10
Monday…
Flat Bench-
Ramp- 145 x 3, 165 x 3, 185 x 3, 205 x 2, 225 x 3, 245 x 3, 265 x 3, 280 x 3
Cluster- 260 x 3, x 3, x3
HDL extended sets- 225 x 6/r/3, 225 x 6/r/3, 225 x 6/r/1
Tuesday…
High Pulls-
Ramp- 135 x3, 155 x 3, 185 x 3, 205 x 3, 225 x 2, 245 x 2, 265 x 2, 275 x 2
Cluster- 245 x 6, 245 x 5, 245 x 5, 245 x 4
HDL extended set- 225 x 6/r/5, 225 x 6/r/4
Seated side raises x 3 sets
Wed…
Foam Rolling and Ab work
Thursday…
Incline (20 deg.)- pins at 1 inch
Ramp- 135 x 3, 155 x 3, 175 x 3, 195 x 3, 205 x 3, 225 x 2, 245 x 2, 255 x 2
Cluster- 235 x 4, 235 x 3, 235 x 3, 235 x 3
HDL extended sets- from top instead of starting from pins- 205 x 5/r/2, 205 x 5/r/2
Friday…
Snatch Grip Deads-
Ramp- from mid shin- no straps-185 x 3, 205 x 3, 225 x 3, 245 x 3,
w/ straps- 275 x 3, 315 x 2, 365 x 2, 385 x 2
Cluster- from floor w/straps 335 x 5, 335 x 4, 335 x 4, 335 x3
HDL extended sets- from floor w/straps 275 x 8/r/4, 275 x 8/r/4
Nice work with the snatch grip deads.
Thanks GV… Keep posting those big numbers in your thread… It’s good for motivation
Haven’t been able to post anything this week…
Sunday 5/26 (Turned 38 YO)
Squat- 315 x 5, 335 x 5, 365 x 5, 385 x 5, 405 x 5
Monday… Seated OHP-Pins at nose
Ramp- 115 x 3, 135 x 3, 155 x 3, 175 x 3, 195 x 1, 205 x 1, 215 x 1, 220 x 1
Cluster (10 sec rest)- 195 x 5, 195 x 4, 195 x 3, 195 x 3, 195 x 3
HDL ext. sets- from top no pins- 165 x 6/r/3
Tue…
High Pulls- Pins at mid thigh
Ramp- 145 x 3, 165 x 3, 185 x 3, 205 x 3, 225 x 3, 245 x 3, 265 x 1, 285 x 1
Cluster- 255 x 6, 255 x 6, 255 x 5, 255 x 4, 255 x 3
HDL ext. sets- from hang- 225 x 8/r/6
Dips +45 x 20, +45 x 15
Standing side raises- 40’s x 12, 40’s x 12
Wed…Bicep work, 1 Leg ext, stiff leg deads, ABS
Thursday…
slight decline bench-
Ramp- 135 x 3, 155 x 3, 185 x 3, 205 x 3, 225 x 3, 245 x 1, 275 x 1, 295 x 1
Cluster- 265 x 3, 255 x 3, 245 x 4, 245 x 3, 245 x 3
HDL ext sets- 205 x 10/r/6
straight bar incline skull crushers- 95 x 12, 95 x 12, 95 x 12
Friday…
Snatch Grip HP-
Ramp- 135 x3, 155 x 3, 175 x 3, 205 x 3, 225 x 3, 245 x 1, 265 x 1, 275 x 1
Cluster- 250 x 6, 250 x 4, 250 x 4, 250 x 3, 250 x 3
HDL extended set- 225 x 10/r/5
Sunday…
Deadlift-
315 x 5, 335 x 5, 365 x 5, 385 x 5, 415 x 5
Nice volume on the deads.
Thanks GV. Would like to get to 515 by end of July for 1RM. I’m thinking bout going to sets of 3 next. I’m planning to alternate squat one week and deads the next for heavy 5 of 5 for another 4-6 weeks. Any thoughts? The reason I’m alternating is due to the type of sessions I have set up during the week. It’s impossible to get a full squat or DL day in on any other day and I’m seeing decent progress right now. I Appreciate any comments or suggestions.
Monday…
Flat Bench- from pins 1 inch
Ramp- 145 x 3, 165 x 3, 185 x 3, 205 x 3, 225 x 3, 245 x 1, 265 x 1, 275 x 1, 295 x 1
HDL extended sets- 255 x 5/r/1, 255 x 3/r/1, 255 x 2/r/1
Max pump - from top, no pins (hold few inches off chest for 5 sec then 5 reps, 4 sec hold +4 reps, etc. down to 1)
150 x 2 sets