Today: Week 3 of HPM
Push press:
40 x 3
50 x 3
55 x 3
60 x 3
65 x 3
Incline Bench Press:
85 x 3
75 x 3
80 x 3
85 x 3
75 x 3
80 x 3
85 x 3
75 x 3
80 x 3
85 x 3
Bench Press:
95 x 3
85 x 3
90 x 3
95 x 3
85 x 3
90 x 3
95 x 3
85 x 3
90 x 3
95 x 3
Zercher squats:
60 x 3
80 x 3
90 x 3
100 x 3
80 x 3
90 x 3
100 x 3
Back at Evo today… insane hot weather but a good workout getting back into lifitng after a week away 
Trap bar deadlifts:
60 x 3
100 x 3
130 x 3
150 x 1
160 x 3
160 x 3
160 x 3
150 x 3
150 x 3
150 x 3
155 x 3
155 x 3
155 x 3
160 x 3
160 x 3
160 x 3
150 x 3
150 x 3
150 x 3
Jirre we eventually figured out how we gonna do HPM properly next week! haha! jeeez
Font squats:
50 x 3
60 x 3
70 x 3
60 x 3
65 x 3
70 x 3
60 x 3
65 x 3
70 x 3
60 x 3
65 x 3
70 x 3
Prowler:
40kg x 4 lengths
Thursday:
Push press:
40 x 3
50 x 3
55 x 3
60 x 3
65 x 3
Incline Bench Press:
85 x 3
75 x 3
80 x 3
85 x 3
75 x 3
80 x 3
85 x 3
75 x 3
80 x 3
85 x 3
Bench Press:
95 x 3
85 x 3
90 x 3
95 x 3
85 x 3
90 x 3
95 x 3
85 x 3
90 x 3
95 x 3
Yesterday:
Thib lat pulldown:
20 x 12
25 x 12
30 x 12
35 x 12
40 x 12
45 x 12
Lat pulldown:
50 x 12
55 x 12
60 x 12
65 x 12
SUPER SETTED with Straight arm push downs: 25 x 8 x 4 sets
Ez barbell preacher curl:
30 x 10 full reps SS Ez reverse curl x 5 THIS X 3
Decline dumbbell curls:
12 x 8 x 3
1 arm hammer preacher curl:
10 x max reps x 3 each side
Front squat:
40 x 3
50 x 3
55 x 3
60 x 3
65 x 3 MTW
55 x 3
60 x 3
65 x 3 *
55 x 3
60 x 3
65 x 3 *
55 x 3
60 x 3
65 x 3 *
BACK SQUAT BABY!!! Im back! FTW!!! Yeaah!
65 x 3
70 x 3
80 x 3
90 x 3
100 x 3
100 x 3
100 x 3
Seated calf raise:
20 x 10
40 x 10
50 x 10
55 x 10
60 x 10
65 x 10
Drop set
60 x 10
55 x 10
50 x 10
40 x 10
Weighted dips:
BW x 5
10kg x 10
15kg x 10
20kg x 10
30kg x 10
Today was a decent seshhhhhhhhhhhhhh!!!
Push press:
40 x 3
50 x 3
55 x 3
60 x 3
65 x 3
55 x 3
60 x 3
65 x 3
55 x 3
SS
Same weight as the set shrug pushes
Incline press:
85 x 3
75 x 3
80 x 3
85 x 3
75 x 3
SS
25kg face pulls
Bench press:
95 x 3
85 x 3
90 x 3
95 x 3
SS
5kg dumbbell reverse flies
Back squat:
40 x 3
50 x 3
60 x 3
80 x 3
90 x 3
100 x 3
Wednesday:
Trap bar deadlift:
60 x 3
100 x 3
110 x 3
130 x 3
150 x 3
160 x 3
140 x 3
150 x 3
160 x 3
140 x 3
Back squat:
50 x 3
60 x 3
70 x 3
60 x 3
65 x 3
70 x 3
60 x 3
Prowler suicides
Prowler back wards drag x 2 sets
HASD x 2 sets
Was feeling hungoverish today…
Hit gym a bit later and had a monster… also put some kcik ass music on my phone so i had a decent time at gym
Push press:
40 x 3
50 x 3
55 x 3
60 x 3
65 x 3
55 x 3
60 x 3
65 x 3
55 x 3
Incline press:
85 x 3
75 x 3
80 x 3
85 x 3
75 x 3
Bench press:
60 x 3
70 x 3
80 x 3
90 x 3
100 x 3
110 x 3
120 x 1
125 x 1 PR!
130 x 1 PR!!!
I was very proud of this, been a big goal of mine for a long time. Had such a thing about hitting 130 today and feeling a new heavy ass PR in my hands
Superset SHOULDERS specialization for the next 3 weeks:
Wide grip miltary press 50kg
SS
Bent lateral raises 8kg
5 reps, 4 sets, 30 second breaks
Cable station 1 arm lateral raises:
10 x 12
15 x 10
20 x 5
Today:
Meadows rows:
15 x 10
20 x 10
25 x 10
30 x 10
Low cable rows:
50 x 10
60 x 10
70 x 10
75 x 10
Underhand chest supported rows:
15 x 5
30 x 5
45 x 5
60 x 5
75 x 5
Ez bar close grip curls:
20 x 10
30 x 10
40 x 10
DS
30 x 10
20 x 10
Alternating dumbbell curls:
16 x 5
18 x 5
20 x 5
Single cable curl:
15 x 15 x 3 sets each arm
Barbell wrist curls:
30 x 12 x 3 sets
Took Titan (prowler) to a parkling lot to push it…
Didnt work out, road was way to choppy and rough… gotta find some of em smooth ass american roads!
10 lengths of prowler pushing: 20kg and 40kg variations.
Today:
Push press:
40 x 3
50 x 3
60 x 3
65 x 3
55 x 3 x 2 sets
60 x 3 x 2 sets
65 x 3 x 2 sets
55 x 3
Incline bench:
65 x 3
70 x 3
80 x 3
85 x 3
75 x 3 x 2 sets
80 x 3 x 2 sets
85 x 3 x 2 sets
75 x 3
Bench press:
85 x 3
90 x 3
95 x 3
85 x 3 x 2 sets
90 x 2 x 2 sets
95 x 3 x 2 sets
85 x 3
Back squat:
40 x 3
60 x 3
80 x 3
90 x 3
100 x 3 x 2 sets
Today: EVO FITNESS
Trap bar deadlift:
70 x 3
110 x 3
130 x 3
140 x 3
150 x 3
160 x 3 x 2
140 x 3 x 2
150 x 3 x 2
160 x 3 x 2
140 x 3
Back squat:
60 x 3
90 x 3
95 x 3
100 x 3
90 x 3 x 2
95 x 3 x 2
100 x 3
90 x 3
Prowler work:
Trx row low bar push back x 2 sets
Bicep curl and curl back x 1 set
Rotator pulls and pull back x 1 set
Truck style prowler pulls low bar push back x 2 sets
Push and push back x 2 sets
Today: Push 2
Push press:
40 x 3
50 x 3
60 x 3
65 x 3
55 x 3 x 2
60 x 3 x 2
65 x 3 x 2
55 x 3
Incline Bench Press:
60 x 3
70 x 3
80 x 3
85 x 3
75 x 3 x 2
80 x 3 x 2
85 x 3
Bench press:
80 x 3
85 x 3
90 x 3
95 x 3
85 x 3 x 2
90 x 3 x 2
95 x 3 x 2
85 x 3
Shoulder Work:
Wide grip military press 50kg x 5 SS 8kg dumbbell bent raises 4 sets
Cable lateral raises 10kg x 4 sets each arm
Today: Leg day
Back squat:
40 x 5
60 x 3
80 x 3
90 x 3
100 x 3
110 x 3
Front squat:
60 x 10 x 4 sets
Leg press:
100 x 8
140 x 8
180 x 8
Sitting calf raise:
60 x 10 x 3 sets
Upper body exercise
Weighted dips:
10kg x 8
20kg x 6 x 3
20kg x 5
Standing calf raise:
180 x 5 x 5 sets
DS
120 x 5
110 x 5
80 x 5
With my training now I havde modified the HPM program. I customized it in the beggining and now again mainly due to my lower back. I have to work around the program set up in order to protect my back, but its still sticks to the ideal of high performance mass training in all respects.
Monday:
3 upper body exercises 1 lower body exercise (ramped to an explosive 3 rep weight) 3 week cycles of either shoulder/tricep/chest work for extra volume on the pushing muscles. Used in mainly circuit fasions for pump work.
Tuesday:
Neural charge workout or Prowler active recovery workouts focussed mainly on legs and back.
Wednesday:
Trap bar deadlifting as the main exercise. So either heavist explosive 3, 1RM, chains, bands, speed work or whatever. Then leg conditioning and volume worj on posterior chain.
Thursday:
3 upper body exercises 1 lower body exercise (ramped to an explosive 3 rep weight) 3 week cycles of either shoulder/tricep/chest work for extra volume on the pushing muscles. Used in mainly circuit fasions for pump work.
Friday:
Back and biceps. 3 week cycles of either back pulling or back rowing. Bicep work mainly Time Under Tension stuff, super sets and so forth.
Saturday:
3 lower body 1 upper body. Back squatting to an explosive three or max rep. Front squats in high reps for hypertophy as well as the leg press. calf work added in too.
Sunday:
Neural charge workout or Prowler active recovery work mainly focussed on legs and back.
Monday: PUSH
Push press:
40 x 3
50 x 3
55 x 3
60 x 3
65 x 3
55 x 3
60 x 3
65 x 3
55 x 3
60 x 3
65 x 3
55 x 3
Incline Bench:
60 x 3
70 x 3
80 x 3
85 x 3
75 x 3
80 x 3
85 x 3
75 x 3
80 x 3
85 x 3
75 x 3
80 x 3
85 x 3
75 x 3
Bench press:
60 x 3
80 x 3
90 x 3
100 x 3
110 x 3
120 x 1
125 x 1
130 x 1 —> Spotter assisted…> so I dont really count this but i know I would have had it.
Squats:
40 x 5
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5
Today: EVO LEG DAY
Trap bar deadlift:
bar x 8
70 x 3
110 x 3
150 x 3
170 x 2
180 x 1
190 x 1 PR!!!
24kg x 15 kettle bell swings x 3 sets
10kg step ups x 10 each leg x 2 sets
TRX prowler sled drags x 2 sets
Prowler push and back
[quote]Diluted56 wrote:
180 x 1
190 x 1 PR!!!
[/quote]
BOOM!! exploding fist pound
[quote]tokyopop wrote:
[quote]Diluted56 wrote:
180 x 1
190 x 1 PR!!!
[/quote]
BOOM!! exploding fist pound[/quote]
Haha shot dude!
But even better… 120kg bench press x 4!!!
Yesterday: PUSH day
Push Press:
40 x 3
50 x 3
60 x 3
65 x 3
70 x 3
75 x 3
80 x 3 PR!!! BOOOOOOOOOOOOOOOM!!
Incline bench press:
60 x 3
70 x 3
80 x 3
90 x 3
100 x 3
Bench press: This was jirre jaaaa fun! Love benching, jissus!
70 x 3
80 x 3
90 x 3
100 x 3
110 x 3
120 x 4!!! PR baby!!! 150 at the end of the year. Yesssirrrreeee!!!
Today: Back ROW day
Stretchers:
20 x 8
25 x 8
30 x 8
35 x 8
40 x 8
Underhand chest supported row:
30 x 8
40 x 8
50 x 8
60 x 8
One arm dummbbell row:
30 x 8 reps each arm x 3 sets
One arm Ez preacher curl:
10 x 8 reps each arm
15 x 8 reps each arm
Standing hammer curls:
18 x 8 x 3 sets
Wide Ez barbell curl:
40 x 5 x 3