Cycle 8 Week 1:
Day 1 1/16/14:
Squat: 220x5, 255x5, 290x5
BBB DL 50% =200lb: 5x10
Weighted pullups superset: 20lb 6x3
Day 2 1/18:
Bench: 175x5, 200x5, 225x5
BBB OHP 50% =85lb: 5x10
Bent over rows: 135 4x10
Tabata curls +20lbs
Day 3 1/19:
DL: 260x5, 300x5, 340x5
BBB squat 50% = 175: 5x10
Dips: 4x15
Hanging leg raises: 4x12
Day 4 1/20:
OHP: 110x5, 125x5, 140x5
BBB Bench 50% = 135: 5x10
Chins: 8,6,4,4,4,4,4,4,3,3
Cycle 8 Week 2:
Day 1 1/23:
Squat: 240x3, 275x3, 310x3
BBB DL 200lb: 5x10
Weighted pullups +25lb: 5x3
Day 2 1/25:
Bench: 185x3, 215x3, 240x3
BBB OHP 85lb: 5x10
Bent over rows: 145 4x10
Tabata curls +25lbs
Day 3 1/26:
Deads:275x3, 315x3, 355x3
BBB squat 175: 5x10
Dips: 4x15
Day 4 1/27:
OHP: 115x3, 135x3, 150x3
BBB bench 135: 5x10
Chins: 5x5 4,2
Cycle 8 week 3:
Day 1 1/30:
Squat: 255x5, 290x3, 325x1, 350x1, 375x1(pr)
BBB DL 200lb: 5x10
Wide grip Pullups: 6x5
Day 2 2/1:
Bench: 200x5, 225x3, 250x2, 275x1
BBB OHP 85lb: 5x10
Bent rows 145x10, 135: 3x10
Meadows 45lb: 4x10
Day 3 2/2:
Deads: 295x5, 335x3, 375x1, 435x1, 295x5
BBB squat 175lb: 5x10
Hanging leg raises: 4x12
Day 4 2/3:
OHP: 125x5, 140x3, 160x1
BBB bench 135: 5x10
Chins superset: 6x5 and a 4
Notes: I have been doing the 5/2 diet on Tues and Fri and have had good luck with it even playing basketball Tue nights . First couple times were rough, but now it’s good. Going to try to cut carbs and do a refeed on Mondays I think.
Cycle 9 week 1
Day 1 2/6:
Squat: 230x5, 265x5, 300x5
Wide grip pullups: 5x5
BBB DL 60%=245: 5x10
Dips:4x10
Day 2 2/8:
Bench:175x5, 205x5, 230x5
BBB ohp 60%=105: 5x10
Bent rows 135: 4x10
Shrugs 135x15 185x12,12,10
Day 3 2/9:
DL: 265x5, 305x5, 345x8
BBB squat 60%=210: 5x10
Day 4 2/10:
Ohp: 110x5, 130x5, 145x5
Inv rows: 4x10
BBB bench 60%=160: 5x10
Chins: 5x5
Cycle 9 week 2
Day 1 2/13:
Squat: 245x3, 280x3, 315x3
Chins: 5x5
BBB DL 245lb: 5x10
Day 2 2/15:
Bench: 190x3, 215x3, 245x3
BBB ohp 105: 5x10
Meadows 50lb: 4x10
Day 3 2/16:
DL: 285x3, 325x3, 365x3
BBB squat 210: 5x10
Day 4 2/17:
Ohp 120x3, 135x3, 155x4
Inv rows: 4x10
BBB bench 160: 5x10
Rev hypers: 4x15
Cycle 9 Week 3:
Day 1 2/23:
Squat(lowbar): 265x5, 300x3, 335x1, 385x1, 400x1
Chins: 5x6
BBB DL 245lb: 5x10
Day 2 2/24:
Bench: 205x5, 230x3, 255x1, 285x1
BBB ohp 105lb: 5x10
Landmine press 30lb: 4x15
Day 3 2/27:
Deadlift: 305x5, 345x3, 385x4
Ohp: 130x5, 145x3, 160x1
BBB squat(highbar) 210lb: 5x10
BBB bench 160lb: 5x10
This week was all messed up due to helping sand a floor, but work got done.