Friday 8/22/14
Beltless Deadlifts
295 x 3 reps
345 x 3 reps
405 x 3 reps
455 x 4 sets x 3 reps
Speed Squats
365 x 5 sets x 5 reps
…EASY!!!
Monday 8/25/14
Paused Bench (all reps paused)
Bar x 10
225 x 3
235 x 3
240 x 3 sets x 3 reps
Paused Military Press
105 X 5 sets x 3 reps
Underhand Grip Pull-Up
BW Black Band x 5 sets x 8 reps
Widegrip Barbell Rows
135 x sets x 12 reps
HS Reverse Iso-Pulldown
60 x 3 sets x 12 reps
Super Set
Hammer Skull Crushers
65 x 4 sets x 12 reps
Incline DB
20 x 4 sets x 12 reps
Ab Wheel
4 sets x 12 reps
…EASY!!
Tuesday 8/26/14
Squat
280 x 2 reps
330 x 2 reps
380 x 2 reps
435 x 4 sets of 2 reps
435 x 4 (AMRAP)
Paused Deadlift
350 x 5 sets x 3 reps
Hack Squat Pistol Squats
BW x 4 sets x 6 reps per leg
Glute Ham Raise
BW Black Band x 4 sets x 8 reps
Pitcher Squats
30 x 3 sets x 8 reps per leg
Superset
DB Lateral Raise
20 x 4 sets x 12 reps
Standing Calf Raise
110 x 4 sets x 12 reps
Standing Cable Trunk twists
40 x 4 sets x 12 reps per side
?EASY!!!
Wednesday 8/27/14
Box Jumps
26"" x 6 sets x 5 reps
Squat Box Jumps
20lbs x 12" x 6 sets x 5 rpes
Sxle Bar Clean and Press
85 x 3 sets x 15 sec.
Farmers Walks
275 lbs x 3 sets x 15 seconds
Sled Sprints
105 lbs x 3 sets x 40 yards
Backward Sled Drags
105 lbs x 3 sets x 40 yards
…EASY!!!
Thursday 8/28/14
Military Press
Bar x 10
125 x 3
130 x 3
135 x 3 sets x 3 reps
Paused Floor Press
190 x 5 sets x 3 reps
Incline Barbell Press
155 x 4 sets x 8 reps
Dumbbell Rows
60 x 4 sets x 10 reps
HS High Row
90 ps x 3 sets x 10 reps
Superset
Hammer Curls
30 x 4 sets x 12 reps
V-Bar Cable Extensions
100 x 4 sets x 12 reps
Planks
4 sets x 60 sec.
…EASY!!!
Friday 8/29/14
Beltless Deadlifts
265 x 3
320 x 3
375 x 3
430 x 5 sets x 3 reps
Paused Squats
330 x 5 sets x 2 reps
Lying Iso Curls
70ps x 4 sets x 8 reps
Sumo Leg Press
225 x 4 sets x 10 reps
SuperSet
Seated Dumbbell Reverse Fly
15 x 4 sets x 12 reps
90 x Seated Calf Raise
4 sets x 12 reps
Hanging Leg Raises
4 sets x 12 reps
…EASY!!!
Wednesday 9/10/14
Squat
255 x 2
305 x 2
355 x 2
410 x 4 sets x 4 reps
Paused Deadlift
385 x 5 sets x 3 reps
Hack Squat Pistol Squats
BW x 4 sets x 6 reps per leg
Glute Ham Raise
BW Red Band x 4 sets x 8 reps
Pitcher Squats
40 x 3 sets x 8 reps per leg
Superset
DB Lateral Raise
20 x 4 sets x 12 reps
Standing Calf Raise
110 x 4 sets x 12 reps
Standing Cable Trunk twists
40 x 4 sets x 12 reps per side
?EASY!!!
Thursday 9/11/14
Paused Bench (all reps paused)
145 x 2
175 x 2
205 x 2
230 x 3 sets x 2 reps
Incline Bench
155 x 4 sets x 4 reps
Paused Military Press
115 X 5 sets x 3 reps
Underhand Grip Pull-Up
BW Black Band x 5 sets x 8 reps
Widegrip Barbell Rows
145 x sets x 12 reps
HS Reverse Iso-Pulldown
70 x 3 sets x 12 reps
Super Set
Hammer Skull Crushers
85 x 4 sets x 12 reps
Incline DB
20 x 4 sets x 12 reps
Ab Wheel
4 sets x 12 reps
…EASY!!
Friday 9/12/14
Beltless Deadlifts
265 x 3
320 x 3
375 x 3
430 x 2 sets x 4 reps
Paused Squats
370 x 5 sets x 2 reps
…EASY!!!
Monday 9/15/14
Paused Bench (all reps paused)
135 x 5
180 x 3
210 x 2
240 x 2
270 x 6 sets x 2 reps
Paused Military Press
120 X 5 sets x 3 reps
Underhand Grip Pull-Up
BW Red Band x 5 sets x 8 reps
Widegrip Barbell Rows
155 x 5 sets x 12 reps
HS Reverse Iso-Pulldown
80 x 3 sets x 12 reps
Super Set
Hammer Skull Crushers
75 x 4 sets x 12 reps
Incline DB
25 x 4 sets x 12 reps
Ab Wheel
4 sets x 12 reps
…EASY!!
Hey Coach, former client of yours here (you may recognize me from my avatar). Just noticed you were logging over here–very impressive lifts! Best of luck hitting your PL goals.
[quote]EyeDentist wrote:
Hey Coach, former client of yours here (you may recognize me from my avatar). Just noticed you were logging over here–very impressive lifts! Best of luck hitting your PL goals.[/quote]
What up slim looking amazing and hope all is well and appreciate the support been a grind but closing out strong!
Tuesday 9/16/14
Squat
330 x 3
385 x 2
435 x 1
485 x Fail
485 x Fail
*Was extremely off and body was not having it, dropped it to 5 sets of 3 reps with 315.
Paused Deadlift
400 x 5 sets x 3 reps
Leg Extensions
100 x 4 sets x 15 reps
Glute Ham Raise
BW +Red Band x 4 sets x 8 reps
Abductor
80/90/100/100 x 4 sets x 8 reps
Superset
DB Lateral Raise
25 x 4 sets x 12 reps
Standing Calf Raise
120 x 4 sets x 12 reps
Standing Dumbbell Side Bends
45/55/65 x 12 per side
?EASY!!!
Wednesday 8/27/14
Box Jumps
32" x 8 sets x 3 reps
Weighted Box Jumps
30lbs x 16" x 8 sets x 3 reps
Battle Ropes
4 sets x 15 sec. x 45 rest
Farmers Walks
5 sets x 15 sec. X 45 rest.
Sledge Hammer
5 sets x 15 sec. X 55 rest
Sled Sprints
70 lbs x 4 sets x 40 yards
Backward Sled Drags
70 lbs x 4 sets x 40 yards
…EASY!!!
Thursday 9/18/14
Military Press
Bar x 10
95 x 8
135 x 3
150 x 6 sets x 2 reps
Paused Floor Press
215 x 5 sets x 3 reps
Incline Barbell Press
175 x 4 sets x 8 reps
Dumbbell Rows
75 x 4 sets x 10 reps
Neutral Grip incline cable row
120 x 3 sets x 12 reps
Superset
Hammer Curls
30 x 4 sets x 12 reps
V-Bar Cable Extensions
120 x 4 sets x 12 reps
Planks
4 sets x 60 sec.
…EASY!!!
Friday 9/19/14
Beltless Deadlifts
265 x 5
320 x 3
375 x 2
430 x 1
480 x 1
535 x 3 stes x 1 rep
Paused Front Power Squats
225/315/405/495/585 x 5 reps
Seated Reverse Curls
160 x 4 sets x 10 reps
Paused Sumo Leg Press
225/315/405/495/585 x 10 reps
SuperSet
Seated Dumbbell Reverse Fly
15 x 4 sets x 12 reps
Seated Calf Raise
45/55/65/75 x 12 reps
Hanging Leg Raises
4 sets x 12 reps
…EASY!!!
Tuesday 9/23/14
Squat
225 x 5
280 x 5
330 x 3
385 x 2
435 x 1
485 x 1
510 x Fail
510 x No go
Rack Deadlift
430x 5 sets x 2 reps
Barbell Glute Bridges
225/315/405/425/455/485 x 6 reps
Leg Extensions
120/130/140/150 x 10
Abductor
90/100/110 x 10 reps
Superset
DB Lateral Raise
15/20/25/30/35 x 5 10 reps
Standing Calf Raise
90/100/110/120/130 x 5 sets x 10 reps
Standing Dumbbell Side Bends
45/55/65 x 12 per side
?EASY!!!
Wednesday 9/24/14
Box Jumps
34" x 9 sets x 2 reps
Weighted Box Jumps
35 lbs x 16" x 9 sets x 2 reps
Battle Ropes
4 sets x 15 sec. x 30 rest
Farmers Walks
5 sets x 15 sec. X 30 rest.
Sledge Hammer
5 sets x 15 sec. X 30 rest
Sled Sprints
105 lbs x 5 sets x 40 yards
Backward Sled Drags
105 lbs x 4 sets x 40 yards
…EASY!!!