Thursday August 5, 2016
Bench
135 x 5
175 x 5
195 x 3
225 x 5
Incline w/ DB Fly
135 x 12
155 x 8
155 x 8
EZ Skulls
85 x 8
85 x 7
90 x 6
Friday August 6, 2016
Squat
135 x 5
185 x 5
225 x 3
255 x 3
295 x 3
225 x 5 x 4 sets
Speed Squats
135 x 4 x 4 sets
Abs
Monday August 8, 2016
Giant Set - 3 total sets, 5 reps x 55 pounds
Seated Muscle Snatch
BTN Press, Snatch grip
BTN Press, Clean grip
Savickas Press
Bradford Press
Push Press
Giant Set 3 sets, rep scheme 5/5/10
DB Bottom Half Press x 20
DB Top Half Press x 20 lbs
DB Press x 20
Giant Set 3 sets , rep scheme 10/10/6-8
DB Forward Circles x 10 lbs
DB Backward Circle x 10
DB Press x 20
Giant Set 3 sets, rep scheme 4-6 for all
Top Half Front Lateral x 10 lbs
Lateral x 10lb
Thumb out lateral x 10lb
Outside in lateral x 10lb
Bus Driver
25lb x 8 x 3 sets
Tuesday August 9, 2016
Good Mornings
95 x 8 x 3 sets
Superset
Front Squat 135 x 8/ 185 x 5/ 225 x 2
Back Squat 135 x 8/ 185 x 8/ 225 x 6
Superset (3 sets)
BW Lunges 12 each side
Ab roller - 10/10/10
Wednesday August 10, 2016
Giant Set (3 sets - weight went 135/165/165/165)
CGBP 8/5/5/3
Med Grip Bench 8/5/5/3
Wide Grip Bench 8/3/3/2
Giant Set (3 sets x 8)
Feet Elevated Pushup
Flat DB Fly
Incline DB Fly
Max Pushups for finisher x 45 reps
Friday August 12, 2016
Deadlift
135 x 3
225 x 3
275 x 3
315 x 1
365 x 1
405 x 1
455 x 1 (PR!!)
Weighted Chins
3 x 5 with BW + 45 pound plate
Superset - 3 x 8
Barbell Row - 135lb
DB Rear Lateral - 30lb
Saturday, August 13 2016
Feeling pretty good this past week after taking a little week break from the strength training. I really need to start emphasizing workouts geared towards my lifts weaknessesā¦ Trying to make my way to a 300 lb bench, 400 lb squat and 500 lb deadlift. Hopefully those are reasonable goals to achieve before next summer. On another note, I ordered and received some spotter arms for the squat rack which will definitely be an awesome help for getting my mind right on heavy squats and bench.
Bench
135 x 3 x 2 sets
185 x 3 x 2 sets
225 x 3 x 2 sets
235 x 2
250 x 1
260 x 1 (PR!!)
Incline Bench
135 x 8 x 4 sets
Superset (3 sets)
Squeeze Press 10lb plate x 10
Incline DB Fly 20lb DB x 15 (5 second negative each rep)
Finisher
Feet elevated pushups - 37 reps
Monday August 22, 2016
Deadlift
135 x 3
225 x 3
275 x 3
315 x 3
365 x 3
Double Pause Deadlift
3 singles with 320
Superset
Fat Bar Chins - BW x 3 sets x 8
Power Cleans - 135 - 3 x 3
Some bicep stuff
Tuesday August 24, 2016
Standing Military EMOM for 12 min - 100 x 3 reps
Push Press
100 x 3
115 x 3
135 x 3
160 x 3
Superset
EZ Skulls 85 x 7/5, 65 x 15
Banded laterals 15/15/15
Wednesday August 25, 2016
Front Squat
165 x 3sets x 8
Superset - EMOM for 8 Min
Squat - 205 x 3
Box Jump - BW +10lb DBs x 5
RDL
225 - 3 x 3
Ab stuff
Sunday August 28, 2016
Had a pretty good workout, I puked midway think the breakfast I ate was bad or something.
Superset
Bench
135 x 5
135 x 25
185 x 8
195 x 6
195 x 5
225 x 1
Neutral Grip Chins - BW x 12 x 5 sets
Superset
Incline Bench
135 x 8
155 x 8
165 x 8
145 x 12
Reverse Grip Row
135 x 8
155 x 8
155 x 8
155 x 8
Superset - 3 sets
Pec Deck x 12
Cable Row x 12
Superset - 3 sets
Dips x 12
Chins x 8
Monday August 29, 2016
One of my good buddies convinced me to run a spartan race so I couldnāt say no to a new challenge. My conditioning is sub par at best. I have got about two months exactly from today to get in better shape. Here comes the pukingā¦ hah. I will try to incorporate conditioning into workouts 3 times a week for the first month then 5 times the second month. We will see how it goes i guess
Box Squat
135 x 3
185 x 3
225 x 3
245 x 3
275 x 8
Good Mornings
115 x 6/6/8
Superset - 5 sets
Squat
135 x 15/12/10/8/5
Run x 1/4 mile
Tuesday August 30, 2016
Run
2 miles - 15:36
Tuesday Sept 21, 2016
I have been using the last 3 weeks as time to get my conditioning up and all of my workouts have been really bodybuilding type workouts using supersets with opposing muscle groups. I put on a few pounds and now i am sitting around 185-186 in the morning so I guess thats a good sign.
Moving forward I really need to focus on lagging liftsā¦ My deadlift seems to be trailing away from my bench and squat for some reason. My goal is to spend the next 6 weeks benching twice per week (one light/speed day and a heavy day)
Bench
Warmup
135 x 8
155 x 6
185 x 3 x 5 sets (2 sec pause at bottom)
155 x 15/8 (2 sets of AMRAP)
CGBP
165 x 5/5/5
Incline Bench
95 x 12
105 x 10
115 x 8
135 x 6
EZ Skulls
55 x 12
60 x 10
65 x 8
70 x 6
Superset
Seated Arnold Press 30 x 3 x 12
DB Flyes 30 x 3 x 12
Barbell Rows
135 x 10 x 3 sets
Wednesday Sept 21, 2016
Deadlift
warmup
230 x 5
275 x 5
320 x 3
365 x 2 x 3 sets
Good Mornings
Bar x 8
95 x 8
115 x 6 x 2 sets
Light Accessory Work
Monday September 26, 2016
Bench (2-sec pause at bottom)
135 x 5
155 x 5
185 x 3
205 x 3 x 5 sets
Floor Press
135 x 10
155 x 8
175 x 6
185 x 5
Tricep assistance stuff and abs
Tuesday September 27, 2016
Warmup
Squat
135 x 5
175 x 5
205 x 5
235 x 3
275 x 3 x 5 sets
Speed Squat
185 x 3 x 6 sets
Conditioning
Run 1/4 mile as fast as possible then,
max rep pushups for 5 rounds
December 15, 2016
I have not posted in a while, life has been crazy but I am back to posting on here. I need to keep myself accountable and while i have not posted in here I have tracked a journal of my workouts between this gapā¦ and also hit a PR squat of 365 last night so im pretty stoked about that. I spent some time writing out my own strength and conditioning program using some methodology for volume laid out by Prilepinās table.
Basically i will split the program into 3 phases with 1 being hypertrophy and the following 2 will be strength loading/peaking. I have been severely lacking on any type of focused hypertrophy and Im hoping it may help produce more strength gains with more muscle. Im finishing out my last cycle of 5/3/1 before starting this.
December 16, 2016
Bench - work to heavy single
135 x 5
165 x 3
185 x 3
225 x 3
245 x 1
Floor Press
185 x 3 x 6 sets
Superset - 3 sets
Skulls 65 x 12/12/20
DB Laterals 20 x 12/12/12
Band Facepull 15/15/15
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Tuesday January 3, 2017
Standing Military - 4x10 @ 60% (105)
Squat - 4 x 10 @ 60% (225)
Chins - 3 x 12
SG High Pulls - 3 x 3 @ 135
ABs
The plan for programming coming into the new year will be based off of goals i would like to hit this year. By December 31 I am going to hit 300 on bench, and 405 on squat by December 31, 2017. My current best lifts are:
Bench: 265 (15 pound gain since Apr 16)
Squat: 360 (25 pound gain since Apr 16)
Deadlift: 455 (30 pound gain since Apr 16)
I feel like i spent too much time hopping around trying out different stuff and never saw true results because I didnt stick with it. The plan as of now is to run a bodybuilding type rep scheme for five weeks while ramping volume every week. Following the five weeks I will be running two 6 week cycles with varying rep schemes and intensities using Prilepinās chart. The goal is to in summary - build muscle then make it stronger! 
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