Monday June 20, 2016

Push Press

Bar x 5

95 x 5

135 x 5

155 x 5 x 3 sets

Standing Military

100 x 10/8/9

3-Way DB (Front/Side/Rear)

20 x 8/8/8

Band Tricep Pushdown

3 x 15

Monday June 20, 2016

Push Press

Bar x 5

95 x 5

135 x 5

155 x 5 x 3 sets

Standing Military

100 x 10/8/9

3-Way DB (Front/Side/Rear)

20 x 8/8/8

Band Tricep Pushdown

3 x 15

Wednesday June 22, 2016

Box Squat

Bar x 5

135 x 5

225 x 3

275 x 3

315 x 1

325 x 3 singles

Pause Squat (5 second)/Max Rep

210 x 7 singles

210 x 13 reps

Box Jump

8/8/8

One Leg DB SLDL

40 x 6 x 3 sets

Thursday June 23, 2016

CGBP

Bar x 5

135 x 5

185 x 3

225 x 2

Bench (225)

Wide Grip x 2

Med Grip x 2

Close Grip x 2

Speed Bench

145 x 6 x 4 sets

Band Pec Flies - 4 sets

Some tricep accessories

Monday, June 27 2016

Bench

Bar x 5

135 x 5

185 x 5

190 x 3 x 5 sets

Speed Bench

155 x 6 x 3 sets

Superset

Incline Bench 135 x 8 x 3 sets

Chins BW x 8/8/8

Some Band Pec Flies

Wednesday June 29, 2016

Deadlift

135 x 5

225 x 5

275 x 3

315 x 2

345 x 2

then 275 x 3 x 8 sets

Circuit - 3 rounds

RDL - 185 x 8

Bent Row - 135 x 8

Chins - BW x 8

Banded Leg Curl x 12

Thursday June 30, 2016

Standing Military

Bar x 5

95 x 5

125 x 5 x 5 sets

Push Press

145 x 8/8/7

Superset

EZ Skulls 65 x 12/12/12

DB Lateral 20 x 12/12/12

Band Tri Pushdown

Tuesday July 5, 2016

CGBP

Bar x some

135 x 5/5

185 x 3

225 x 2

230 x 2

Speed Bench

150 x 6 x 4 sets

Superset

Chins - BW +10 x 10/8/12

Incline Bench - 145 x 8/8/11

Tricep Assistance Stuff

Wednesday July 6, 2016

Box Squat

135 x 5

185 x 5

225 x 3

275 x 3

315 x 3

Pause Squat (5 second)

165 x 5 x 3

Speed Squats

Friday July 8, 2016

Push Press

Bar x some

95 x 3

135 x 3

165 x 3

185 x 1

3-way DB laterals

20 x 8/8/8

Band laterals

Feelin pretty weak today for some reason. Just one of those days I guess

Caught some virus… feelin really tired and achy hoping to get back at it as soon as possible.

Monday July 18, 2016

Finally feeling ok again to lift… man that was brutal. Maybe this is a good time to start 5/3/1. I have made progress on PR’s since the beginning of this log so my starting maxes will be:

OHP: 160

Bench: 255 (+5)

Squat: 345 (+10)

Deadlift: 440 (+15)

Standing Military Press

Bar x 5

95 x 5

110 x 5

125 x 8

CGBP (w/ 2 sec pause)

135 x 8

145 x 8

155 x 8

165 x 8

DB laterals

Band pushdowns

Tuesday July 19, 2016

Deadlift

135 x 5

225 x 5

255 x 5

295 x 5

335 x 8

Bent Rows

4 x 6 x 165

Shrugs

3 x 8 x 225

Some curls

Thursday July 21, 2016

Bench

135 x 5

155 x 5

175 x 5

195 x 11

Incline Bench

4 x 10 x 135

Band Pushdowns

Sunday July 24, 2016

Squat

135 x 5

185 x 5

200 x 5

235 x 5

265 x 7

then

5 x 10 with 155

Some box jumps

Monday July 26, 2016

Standing Military

Bar x 3

100 x 3

115 x 3

130 x 8

CGBP

145 x 8

155 x 8

165 x 8

185 x 6

Banded DB Laterals and banded pushdowns

Wednesday July 27, 2016

Bench

135 x 3

165 x 3

185 x 3

205 x 9

Superset

Incline 155 x 8 x 3

BW Chins 8 x 3

EZ Skullcrusher

75 x 8/80 x 8/85 x 8

Thursday July 28, 2016

Deadlift

135 x 3

225 x 3

275 x 3

315 x 3

355 x 5

Shrugs

245 x 8 x 3 sets

BB Rows

170 x 6 x 3 sets

Saturday July 30, 2016

Squat

135 x 3

185 x 3

225 x 3

255 x 3

280 x 3

185 x 10 x 4 sets

225 x 8

Superset 3 sets

SLDL 135 x 12

Walking lunges x 12 each side

Abs

Monday August 1, 2016

Standing Military

Bar x 5

95 x 5

110 x 5

125 x 3

140 x 6

CGBP

155 x 8

165 x 8

185 x 5

185 x 5

3-Way DB laterals

Banded Pushdowns

Wednesday, August 3 2016

Deadlift

135 x 5

225 x 5

295 x 5

335 x 3

375 x 4

Chins

BW+ 25 6/6/6/5

BW 10/8/8

Rear laterals

Curls