Saturday, November 6 2010:
Speed Bench -
Monster Minis x10
MM+135x3x3
MM+155x3x6
Incline Dumbbell Press -
60x5
70x5
80x12x3
Barbell Curls -
95x8x4
Monday, November 8 2010: Back was still tweaked at weird angles but I finally got a full workout in. Fuck yes.
Squat -
135x5
225x5
315x5
365x3
405x3
425x1
Romanian Deadlift -
135x5
225x5
315x5
365x3
405x9
455x2 (just for fun)
Captains of Crush -
T: 10
1: 3 sets of 5
Wednesday, November 10 2010:
Bench Press -
135x5
185x5
225x3
275x1
315x1
345x1 (Solid ass PR)
Pullups -
20
15
10
Dumbbell Clean and Press (per hand) -
80x5
90x5
100x3
110x3
Friday, November 12 2010:
Speed Squat -
135x5
225x5
185+80 lbs of chain: 2 sets of 2
225+80 lbs of chain: 4 sets of 2
245+80 lbs of chain: 2 sets of 2
Speed Deadlift -
135x5
225x5
225+80 lbs of chain: 1 set of 1
245+80 lbs of chain: 1 set of 1
255+80 lbs of chain: 1 set of 1
265+80 lbs of chain: 1 set of 1 (add belt)
275+80 lbs of chain: 4 sets of 1
Saturday, November 13 2010:
Speed Bench -
Monster Minis x10
MM+135x3x3
MM+155x3x4
MM+165x3x2
Bent Over Rows -
135x5
185x5
225x5
Incline Dumbbell Press -
80x5
90x6x3
Barbell Curls -
Bar x10
95x5
115x5
135x5
115x5x2
Monday, November 15 2010:
Deadlifts from a Defecit (bar almost touching top of feet) -
135x5
225x5
315x5
405x1
455x1
485x1
455x1
Stretching, KitKat bar
Wednesday, November 17 2010:
3 Board Press -
135x5
185x5
225x3
275x1
315x1
365x1
405xF
385x1
40 lb pullups -
6 sets of 8
Dumbbell Clean and Press (per hand)-
70x5
80x5
90x5
100x5
DB Row -
130x8x2
Friday, November 19 2010:
Speed Squat -
135x5
225x5
185+80 lbs of chain: 2 sets of 2
225+80 lbs of chain: 2 sets of 2
245+80 lbs of chain: 4 sets of 2 (add belt)
Speed Deadlift -
135x5
225x5
225+80 lbs of chain: 1 set of 1
255+80 lbs of chain: 2 sets of 1
275+80 lbs of chain: 5 sets of 1 (add belt)
Saturday, November 20 2010:
Speed Bench -
Monster Minis +Bar: 2 sets of 10
135+MM: 3 sets of 3
145+MM: 3 sets of 3
155+MM: 3 sets of 3
Bent Over Rows -
135x5
155x5
185x5
225x5
245x3x3
Incline DB Press -
70x5
80x5
95x6x3
DB Curl -
40x8x3
Monday, November 22 2010: Forgot to eat today…only had 1000 calories. Had 0 energy; I’m a fucking retard.
Front Squat -
135x5
225x5
315x1 (heavy…weak)
Zercher Squat -
225x3
315x3
365x1
405xF (super weak)
Romanian Deadlift -
135x5
225x5
315x3
405x1
455x3 (weak)
Wednesday, November 24 2010:
Floor Press -
135x5
185x5
225x3
275x1
315x1
335x1
360x1 (PR!)
40 lb pullups -
3 sets of 8
Log Press -
90x5
140x5
175x5
After the gym, 2 hours wrestling at my old highschool with my younger brother. This consisted of me throwing 260 lb kids across the room.
Friday, November 26 2010:
Speed Squat -
135x5
225x5
235x2x2
255x2x6 (add belt)
Speed Deadlift -
135x5
225x5
255x1x2
275x1x3
300x1x3
All pulls were fast as SHIT.
Sunday, November 28 2010:
Speed Bench -
Monster Minis + Bar: 2 sets of 10
135+MM: 3 sets of 3
155+MM: 6 sets of 3
Bent Over Rows -
135x5
185x5
225x5
245x5x3
Incline DB Press -
80x5
90x5
100x6x2 (PR)
Barbell Curls -
95x8
115x8
135x8
Monday, November 29 2010:
Deadlift -
135x5
225x5
315x3
405x1
455x1
495x1 (fairly smooth)
545xF (1/2 way up…getting there)
455x2
Captain of Crush -
T: 10
1: 5
1.5: 2
1: 4 sets of 5
Wednesday, December 1 2010:
2 Board Press -
135x5
185x5
225x3
275x1
315x1
345x1
375xF
375x1 (PR, sloppy as shit but still a PR)
40 lb pullups -
4 sets of 8
Dumbbell Clean and Press (per hand) -
80x5
90x5
100x5
110x3
Friday, December 3 2010:
Speed Squat -
135x5
185x5
225x3
225+80 lbs of chain: 2 sets of 2 (slow…)
245+80 lbs of chain: 4 sets of 2 (slow…)
255+80 lbs of chain: 2 sets of 2 (faster, added belt)
Speed Deadlift -
135x5
225x5
245+80 lbs of chain: 2 sets of 1 (FAST)
275+80 lbs of chain: 3 sets of 1 (FAST)
315+80 lbs of chain: 3 sets of 1 (FAST) add belt
Sunday, December 5 2010:
Speed Bench -
Monster Minis + Bar x10
Monster Minis and Minis + Bar x10
MM&M+95: 1 set of 3
MM&M+115: 2 sets of 3
MM&M+135: 6 sets of 3
Incline Dumbbell Press -
80x5
90x5
100x6x3 (PR)
Barbell Curls -
95x8
115x8x3
Monday, December 6 2010:
Rack Pulls (from 3 inches below the kneecap) -
135x5
225x5
315x5
405x1
455x1
495x1
545x1 (held for about 5 seconds)
565x1 (PR. Held for about 5 seconds. Ball size increased.)
Good Mornings -
135x5
185x5
225x5
255x5
275x6 (first 6 rep max PR, starting with this)
Captains of Crush -
T: 10
1: 5 sets of 5
Curls looking solid, brah.
[quote]StormTheBeach wrote:
Curls looking solid, brah.[/quote]
Thanks bro, I’ve been getting great tips from Men’s Health, like “Do some negatives!” and “Have fun with it!”