close grip press
45x20
all reps paused here out
135x5
185x1
205x1
225x1
245x1
265x1 pr
225x3,3,3
ultra wides (paused)
135x6
185x6,6 i like these gonna add them in
bent over laterals super setted with plate raises for three sets then 100 reps band pushdowns
also this is my scheduale i decided im gonna try 5/3/1 but instead of military press im using log press, where can i find a link to how to run this?
ive decided on this for my training
week 1: work up to 5rm
2: 3rm
1: 1rm
4: 5rm
5: 3rm
6: 1rm
7 deload
monday:off
tuesday: squat
wed: bench
thurs: off
sat: deads
sun: overhead, mainly log press
exercises for squat will be box squat possibly reverse banded, from parallel or so for first cycle see how that works
bench will be a close grip one board
deads will be platform deads with chains
overhead will be log press its gonna be sexy
pin squats, these were way to uncomfterable to get into so im going to switch to box squats
135x5,5
155x5,5,5 i was starting below parralel for these
stiff legged deads
135x10
185x10
225x10
neutral grip pullup (assisted) ss with single leg squat
(bwx15 bwx12,12 each leg)x2
fat bar curls ss with glute bridge
70x12, bwx45 sec
70x12, +25x45 sec.
talked to fred patterson alot today about dling as he pulls 700 at 71 years old!, he gave me a guide line:
week one: 70% wanted amx 4-6reps 4 sets
week 2: 80%, 3-4reps 4 sets
week 3: 90% which is close to original max 1-2 reps 4 sets
then see where its at, he has me doing the raging bull lift which is like a deadlift but works upper back and legs depending on which way your facing, gave me some pointers on form so after doing lots of reps so he can help me i worked up to
355x3,3,3 cuz i was pretty fried after demonstraition reps. He says i need alot of back work since i have such a long way to lockout and he suggests once a week do the % thing, 2x a week raging bull, 1 leg day, 1 rack pull a week
fat grip lat pulldown
100x6
150x6
180x6
200x6,6
120x15
one arm machine row ss with tbar wide row
(90x10 each arm, 70x10)x2
90x10, 45x15
hypers and leg curls done. so what my program will probably shape into is
sunday: shoulder/chest emphasizing shoulders and minor back work
monday: off
tuesday: squats, ragingbull, leg press, dimel deads
wed: heavy bench day, 1 brd close grip, back work, tricep
thurs: off
fri: off
sat: % day, raging bull, leg curls, back work
push press, up to 165x1
135x3,3 these pissed off my shoulders so no more of this
close grip decline
135x6
225x6
255x6
225x6
raging bull facing in
200x5
400x2
600x1
650x1
700x2 awesome
machine shoulder press ss face pulls
80x15, 25x12
100x15, 35x10
120x15, 35x10
flat flies
15x10
35’sx6,7,6
tricep extension ss neutral grip low row
60x15, 100x15
50x15, 100x15)x2
dumbell curls
30’sx8
35’sx8
40’sx8 fun workout here
cambered bar squat:
50x10
149x8,3
190x1
230x1
260x1
280x1
knee wraps
300x1
330x1
230x3, depth check
raging bull, facing out and no blocks underneath which makes it more a full range dead, this relaly fried my quads once i get up to 800 or so i should have close to a 500 dead, also this is like the car deadlift i like it
200x5
400x2
600x1 baseline feet out, no board
450x8
hack squat, ss with leg curl
first time on hacks
90x10, 100x15
90x10, 195x15
90x10, 195x15
2 sets of hip anterior and thigh machine
neutral grip wide pulldown
150x6
180x6
200x6
180x8
150x10
neutral grip row
100x15, 120x15 really feel these in my real delt which is nice
curls
35’sx8
40’sx8
25’sx15
hypers, calf raises and abs really like the hack squat its one of the few exercises i feel only in my quads
1 brd close grip
45x20
reps paused here out
135x4
185x1
205x1
225x1
255x1
275x1 +5lbs
neutral grip inclines
30’sx10
50’sx8
60’sx8
70’sx8
incline shurgs
15’sx15
25’sx15,15
shoulder press seated
95x6
135x6
115x6,6
lateral raise machine, machine press superset went light and high reps to get blood in there
pec dec, rear delt combo
50x15, 20x15
100x15, 30x15
120x15, 30x15
did tricep extensions, rack lockouts and holds which i did two sets fo 545, then i fooled around with log presses which i liked so that will replace push presses as they dont piss my shoulder off
Nice benching man, ill be shootin for 285 in a few weeks!
verynice! once i can hit a close grip 300 on the 1 brd i think i should have a regular 290 paused, ill be working with reps at 275 on decline close grip, wanna get those up to 6-10 should be fun
deadlift
135x5
225x3
275x1
315x1
all reps come to a complete stop and then reset
365x4,5,5,5
dimels
135x20
185x20
leg press ss with leg curl
4ppsx6, 180x8
5ppsx6, 210x6
6ppsx6, 255x6
7ppsx6, 255x8 have to bump this next time
inner and outer thigh work 2 sets
fatbar lat pulldown ss with wide tbar row
140x6, 45x6
180x6, 90x6
200x6, 135x6
220x6, 45x12
hammer strength pulldown/row combo
90x8
140x8,8
did grip and bicep work, then abs exccellent day anyone have a method of calculating your max from multiple sets of the same weight?
incline shurgs
15x15
30’sx15,15
log clean and press (weights exclude log dont know what it weighs yet)
logx5
55x3
85x2
105x1
55x5,3
decline close grip
135x10
225x6
265x5
235x6
raging bull facing in, no raisers unlike the first time i did this so it was alot harder
up to 400x2,2
military press seated
95x10,10,10
pec dec ss with rear delt
3 sets
tricep/bicep work