Squat
8x1x405
Pull
1x3x405
1x1x465
Hammer Curls
7x5
Press
155x3
165x2
185x1
Pendlay Row
5x5x220
Bench
10x1x265
1x10x225
1x20x135
Hammer Curls
10x3x55
Squat
1x3x410
1x2x445
1x1x485
Pull
12x1x315
Hammer Curls
4x9
It’s been a month since posting.
08/18/12 - Raw Meet
Bodyweight 100.0kg
Squat - 520lbs belt and sleeves
Bench - 315lbs wrist wraps
Deadlift - 520lbs light belt
Total: 612.5kg Class 2
These are the current competition maxes I’m working with.
Starting 13 week sheiko program for provincials on 11/24/12
Meet goals:
Squat - 530lbs
Bench - 325lbs
Deadlift - 540lbs
Total: - 633kgs
2013 goals
Squat - 550lbs
Bench - 350lbs
Deadlift - 575lbs
Total: - 669kg
Lifetime goal: Win raw drug free nationals at 105kg
Then I can fucking quit.
Took the Winter off, cut to 190lbs to see how to do it.
Being small and weak fucking sucks
Gonna hit 220 again at a leaner bodyweight and start smashing the barbells again
Program:
Flat Bench 4x4-6 225 275
Incline DB 4x4-6 95 100
Dips 4x4-6 80 135
DB Curl 4x4-6 50
Squat 4x4-6 365 405
Pause Squat 4x4-6 255 315
Abs 4x25
GHR 4xmax
Press 4x4-6 125 185
Incline DB 4x4-6 95 100
Shoulder DB 4x4-6 65 80
DB Curl 4x4-6 50 65
Sumo 4x4-6 385 425
GM 4x4-6 205 275
Abs 4x25
GHR 4xmax
Pulldowns 4x4-6 190 250
Rows 4x4-6 200 250
Shrugs 4x35 60 100
Laterals 4x35 35 50
Back at it seriously. Gonna get thick, solid, tight
Last Night:
Pulldown
4x6x190
Cable Row
4x6x210
Shrugs
4x35x70
Lateral Raise Partials
4x35x40
Bench
4x6x225
Incline DBs
4x8-10x85
Dips
4x6x 80
DB Curls
4x6-8x45
Incline Curls
3x6-8x35
03/11
Squat
4x4-6x365
Pause Squat
4x4x275
GHR
3x6
GHR Situps
3x15
Obliques
3x15
03/12
Press
4x5x135
Incline DBs
4x10x85
3x12x65
Biceps
7 sets
Triceps
3 sets
03/14
Speed Pulls
10x2x315 some bands
Good Morning
4x4-6x255
GHR
Lateral Hips
4 sets
GHR Situps
GHR Obliques
3 sets
Pulldown
4x6-8x190
Cable Row
4x6-8x190
Shrugs
4x35x70
Lateral Raise Partials
4x35x20 15x20
03/16
Bench Press
4x6x230
Incline DBs
3x8-10x85
DB Curls
3x6-8x45
Dips
3x6x80
Incline Curls
3x6-8x35
03/18
Squat
4x6x365
GM
4x6x255
GHR
4 sets
Band Walk
4 sets
Abs
3 sets
Obliques
3 sets
03/19
Bench
10x3x155 with some bands
Incline DBs
4x10-12x85
Curls
4x8x45
Dips
4x6-7x90
Incline Curls
4x6-8x35
03/20
2x20 General upper body movements
6 sets pull aparts
6 sets face pulls
6 sets prone Y
5x50m sled
03/21
Sumo
8x2x315 some bands
GM
4x7x255
GHR
2 sets
Bridging
2x10x135
Band Walk
4 sets
GHR Situps
3 sets
GHR Obliques
3 sets
03/22
Pulldowns
4x6-8x190
Cable Rows
4x8x190
Shrugs
4x35x70
Lateral Raise Partials
4x35x40 15x20
FMS Correctives
30 minutes
Squat
5x5x225
Ab Wheel
3 sets
Ham Curls
2x10
04/01
Squat
365x1
405x1
GM
275x5
315x1
365x1
Abs
2 sets
04/02
Bench
225x5
275x1
225x5
Incline DBs
4x8-12x85
Barbell Curls
4x6-8x95
Dips
4x4-6x90