Saturday, June 9. 2012
Bodyweight: 214.6
Squat: 45 (2x5) 95 (2x5) 135x3, 185x3, 225x1, 275x1, 315x1, 365x1 405x0) (Video below)
Bench Press: 45x5, 95x5, 135x5, 185x1, 225x1, 245x1
Flat Dumbbell Bench Press: 130x10, 160 (2x10)
PROGRAM RE-SET
Last week’s 405 squat miss, and well as the recent difficult 475 pull convinces me that the current structure isn’t doing what I’d like it to do, and that I’m not in the kind of shape I want to be in to compete June 23rd.
Reflecting on this, I initially suspected that squatting only once a week may be insufficient, however upon further reflection, I think the more significant problem is training frequency. Therefore starting today I’ll return to a 3-day training week, implementing the same exercises I previously used. As the above graphic indicates, I’ll be using a combination of loading arrangements, including 5/3/1.
I’ve also slightly reduced my training maxes for the 5/3/1 loading on both the squat and deadlift" The “actual” maxes I’m starting from are a 480 deadlift, a 380 squat, and a 260 bench press.
A few general notes about this program:
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I’m performing 9 lifts, each done once a week. At first glance this seems like low frequency, however keep in mind the positive transfer from reads to squats, dumbbell bench presses to the bench press, rows to chins, and so forth.
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I’m training 3 times per week, using 3 lifts per session. Minimalist? I guess so, but one thing I like about this setup is that I’m in little danger of overtraining (with 4 “off” days per week), and also you can’t say there’s any :fluff" in here. So if it turns out that this program doesn’t pay the bills, it won’t be for those reasons.
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I’m “simultaneously” training for Olympic weightlifting (I’m scheduled to compete in 100% Raw! Federations World Championships for Powerlifting in mid-October and the American Masters Championships for weightlifting in mid-November). I’m simply performing a standard linear progression on the Olympic lifts, adding 2.5 pounds per session unless or until I hit a wall. My primary focus is on the “slow” lifts for overall strength development and powerlifting preparation.
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I do not currently perform any type of general warm-up, stretching, activation techniques, dynamic mobility, core stability, corrective exercise, conditioning, or cool downs. What you see in this journal is exactly what I actually do
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The color-coded image above describes loading parameters for each lift.
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I currently have no orthopedic issues whatsoever, nor have I had any since late September of last year
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As of this writing I’m 52 years old and weigh 212.4.
Wednesday, June 13, 2012, 10:30 AM - 11:45 AM
Bodyweight: 212.8 lbs
First day of new cycle today…no one starts a new cycle on Wednesday I guess, which suits me perfectly.
DEADLIFT
Set 1: 135 lbs x 3
Set 2: 135 lbs x 3
Set 3: 185 lbs x 3
Set 4: 225 lbs x 3
Set 5: 275 lbs x 3
Set 6: 302.5 lbs x 3
Set 7: 345 lbs x 3
Set 8: 390 lbs x 3
Notes: My head wasn’t in it today, last set felt hard.
MILITARY PRESS
Set 1: 45 lbs x 10
Set 2: 65 lbs x 5
Set 3: 85 lbs x 5
Set 4: 105 lbs x 5
Set 5: 115 lbs x 5
Set 6: 115 lbs x 5
Set 7: 115 lbs x 5
Notes> Solid and moderately difficult.
CHINS
Set 1: 212.8 lbs x 5
Set 2: 212.8 lbs x 5
Set 3: 212.8 lbs x 5
Set 4: 212.8 lbs x 5
Set 5: 212.8 lbs x 5
Notes: Fairly easy
Can you explain the changes you made to your training regimen with Waterburys recommendations of a medium and max day? I have similar stats to your starting stats of around 175x5 bench, 235x5 squat, and 300x5 deadlift.
Would you recommend doing a cycle of starting strength until I hit a plateau and then make changes? Thanks.
Well what Chad suggested to me was designed as a short term peaking cycle. If you’re not peaking for a meet, I wouldn’t use it. I won’t be competing until October myself, so if you watch my journal here (I just started a new cycle today) you’ll see more of a linear progression-type approach for as long as I can run it. Then probably around early september I’ll transition to a peaking cycle again…
[quote]Lol312 wrote:
Can you explain the changes you made to your training regimen with Waterburys recommendations of a medium and max day? I have similar stats to your starting stats of around 175x5 bench, 235x5 squat, and 300x5 deadlift.
Would you recommend doing a cycle of starting strength until I hit a plateau and then make changes? Thanks. [/quote]
Friday, June 15, 2012, 10:30 AM - 11:45AM
Bodyweight: 211.6 lbs
POWER SNATCH
Set 1: 45 lbs x 3
Set 2: 45 lbs x 3
Set 3: 45 lbs x 3
Set 4: 65 lbs x 3
Set 5: 65 lbs x 3
Set 6: 100 lbs x 1
Set 7: 120 lbs x 1
Set 8: 140 lbs x 1
Set 9: 140 lbs x 1
Set 10: 140 lbs x 1
Set 11: 140 lbs x 1
Set 12: 140 lbs x 1
Notes: Last 5 singles performed in less than 2.5 minutes- quite easy
BENCH PRESS (DUMBBELL)
Set 1: 130 lbs x 8
Set 2: 177 lbs x 8
Set 3: 177 lbs x 9
Set 4: 177 lbs x 8
Notes: Moderately difficult- 10 reps would have been possible on the first set but I wanted to pace myself
TRX ROW
Set 1: 211.6 lbs x 5
Set 2: 211.6 lbs x 5
Set 3: 211.6 lbs x 5
Notes: Feet on floor, fairly easy 3 sets.
Monday, June 18, 2012, 11:00 AM - 1:00PM
Bodyweight: 211.4 lbs
Good overall session today, albeit 2 full hours. No orthopedic pain or discomfort, and strength is reasonably good.
POWER CLEAN & JERK
Set 1: 45 lbs x 3
Set 2: 45 lbs x 3
Set 3: 45 lbs x 3
Set 4: 65 lbs x 3
Set 5: 95 lbs x 2
Set 6: 115 lbs x 1
Set 7: 135 lbs x 1
Set 8: 155 lbs x 1
Set 9: 175 lbs x 1
Set 10: 195 lbs x 1
Set 11: 195 lbs x 1
Set 12: 195 lbs x 1
Notes: Completed last 3 work sets in under 2.5 minutes (goal was to do them in 5 minutes or less). I don’t think I’ve done a C&J in over a month so given that these felt pretty good. Times sets (as I’m currently using for the Olympic lifts are very under-rated â?? without the clock, your primary or perhaps even sole focus is how heavy/hard it feels. On the clock however, “making the weight” is pre-assumed, and your attention shifts to HOW FAST you can do your work sets. So time limits shorten your workouts, heighten your focus, and make the task psychologically easier. I’ll add 2.5 pounds per C&J workout until the inevitable occurs.
SQUAT
Set 1: 95 lbs x 5
Set 2: 135 lbs x 5
Set 3: 185 lbs x 5
Set 4: 225 lbs x 1
Set 5: 240 lbs x 3
Set 6: 275 lbs x 3
Set 7: 310 lbs x 5
Notes: My current 5RM on the squat is 315, so not bad for first squat day on a new cycle. The squat is my weak link in many respects â?? part of the issue is long levers, but another problem is “short” testicularity (metaphorically of course ;-). This is my first squat workout on the new cycle.
BENCH PRESS
Set 1: 95 lbs x 3
Set 2: 135 lbs x 3
Set 3: 165 lbs x 3
Set 4: 190 lbs x 3
Set 5: 210 lbs x 5
Notes: Not as good as I anticipated but I’ll take it.
Thursday, June 21, 2012, 10:30 AM - 12:15PM
Bodyweight: 213 lbs
This workout was scheduled for yesterday, but my schedule didn’t cooperate, so I opted to do it today, even though I’m snatching tomorrow. I’m still early in the cycle so the planned snatches should be easy even if I’m tired from pulling today.
DEADLIFT
Set 1: 135 lbs x 3
Set 2: 135 lbs x 3
Set 3: 185 lbs x 3
Set 4: 225 lbs x 1
Set 5: 280 lbs x 5
Set 6: 325 lbs x 5
Set 7: 370 lbs x 5
Notes: Poor night’s sleep last night, and 370x5 was harder than I would have preferred. I believe my best for 5 is 405 however so given the circumstances, not too bad
MILITARY PRESS
Set 1: 45 lbs x 5
Set 2: 65 lbs x 5
Set 3: 85 lbs x 5
Set 4: 105 lbs x 5
Set 5: 122.5 lbs x 5
Set 6: 122.5 lbs x 5
Set 7: 122.5 lbs x 5
Notes: These felt difficult as well, but solid and pain-free.
CHINS
Set 1: 213 lbs x 10
Set 2: 213 lbs x 10
Set 3: 213 lbs x 5
Notes: Although I’ve done 13 reps on this exercise, I don’t think I’ve ever done 2x10. The goal here is simply 25 reps any way I can. Since I made a big improvement from last week I’m planning to add external resistance next chin session.
Friday, June 22, 2012, 11:00 AM - 11:55AM
Bodyweight: 213.6 lbs
Very strong, easy session today, despite having deadlifted yesterday.
POWER SNATCH
Set 1: 45 lbs x 3
Set 2: 45 lbs x 3
Set 3: 45 lbs x 3
Set 4: 70 lbs x 3
Set 5: 70 lbs x 3
Set 6: 105 lbs x 3
Set 7: 125 lbs x 1
Set 8: 142.5 lbs x 1
Set 9: 142.5 lbs x 1
Set 10: 142.5 lbs x 1
Set 11: 142.5 lbs x 1
Set 12: 142.5 lbs x 1
Notes: Full snatch session completed in 20 minutes start to finish, and last 5 work sets completed in 1 minute 20 seconds. This was so easy that after I finished, I was briefly concerned that perhaps I had mistakenly performed my 5x1 with 125, and was wondering how I was going to reconcile that error.
BENCH PRESS (DUMBBELL)
Set 1: 130 lbs x 8
Set 2: 177 lbs x 10
Set 3: 177 lbs x 10
Set 4: 177 lbs x 5
Notes: Quite easy Ã?¢?? probably could have hit 3x10 with 88.5’s but the program only calls for 25 total reps. I’ll take a load increase next time out
TRX ROW
Set 1: 213.6 lbs x 5
Set 2: 223.6 lbs x 5
Set 3: 213.6 lbs x 5
Notes: Moderately easy. By the way I haven’t really defined a progression strategy for these yet, as I absolutely hate them, and take solace in the knowledge that I’m at least doing them regularly. Soon though I’ll probably start elevating my feet to increase the difficulty.
Monday, June 25, 2012, 10:45 - 1215PM
As of today, I’ve got 17 weeks of training to prepare for the 100% Raw! Federation’s World Championships in Las Vegas, Nevada. (October 21-22, 2012). That means (4) 4-week cycles followed by a one-week taper. I’m still undecided as to whether I’ll compete as a 198 or a 220-pound lifter, but it’ll probably be the latter.
Trying to get back into the intermittent fasting schedule - only had a whole-milk cappuccino and a 160 calorie/30g protein shake pre training.
Bodyweight: 212.4 lbs
POWER CLEAN & JERK
Set 1: 45 lbs x 3
Set 2: 45 lbs x 3
Set 3: 65 lbs x 3
Set 4: 105 lbs x 3
Set 5: 125 lbs x 1
Set 6: 145 lbs x 1
Set 7: 165 lbs x 1
Set 8: 185 lbs x 1
Set 9: 197.5 lbs x 1
Set 10: 197.5 lbs x 1
Set 11: 197.5 lbs x 1
Notes: Clean & Jerk session done in 25 minutes start to finish. Final 3x1 completed within 60 seconds. No belt on these today. Jerks were kinda sloppy due to fatigue but legal in any event.
SQUAT
Set 1: 45 lbs x 5
Set 2: 45 lbs x 5
Set 3: 95 lbs x 5
Set 4: 135 lbs x 5
Set 5: 185 lbs x 3
Set 6: 225 lbs x 5
Set 7: 255 lbs x 5
Set 8: 290 lbs x 5
Notes: Experimented with a wider hand spacing today and so far I like it. I found myself able to use a faster eccentric phase today, even on the 290 which was a fairly casual set (315 is my best so far with 5 reps). Leverage feels great today - of course, it may have nothing to do with the grip change but I’m going to stick with it for the time being.
BENCH PRESS
Set 1: 95 lbs x 5
Set 2: 135 lbs x 5
Set 3: 155 lbs x 5
Set 4: 175 lbs x 5
Set 5: 200 lbs x 8
Notes: 8 reps is my record for 200 so that’s a good sign. Very quick casual bench session.
Wednesday, June 27, 2012,
4:00 PM - 5:30PM
Bodyweight: 210 lbs
Good session with Bret Contreras today with Wynn Darring and his guys in Scottsdale. Was hoping for more than 5 reps on the 410 pull today but it was a PR for 5, and presses and chins felt very strong.
DEADLIFT
Set 1: 135 lbs x 3
Set 2: 135 lbs x 3
Set 3: 135 lbs x 3
Set 4: 185 lbs x 3
Set 5: 225 lbs x 3
Set 6: 275 lbs x 1
Set 7: 325 lbs x 5
Set 8: 365 lbs x 3
Set 9: 410 lbs x 5 (Video below)
MILITARY PRESS
Set 1: 65 lbs x 5
Set 2: 95 lbs x 5
Set 3: 120 lbs x 5
Set 4: 125 lbs x 5
Set 5: 125 lbs x 5
Notes: The plan was 125 (3x5) but on the first set I mistakenly had 120 on the bar.
CHINS
Set 1: 224 lbs x 7
Set 2: 224 lbs x 7
Set 3: 224 lbs x 6
Set 4: 224 lbs x 5
Notes: These were done with bodyweight (210) and 14 pounds of chain for additional resistance
Friday, June 29, 2012, 12:15 PM - 1:45PM
Bodyweight: 212.8 lbs
Contreras stopped by again to train, and we had a blast talking shop between sets. He also showed me barbell hips thrusts (more on this in a bit). Everything feels strong and solid
POWER SNATCH
Set 1: 45 lbs x 3
Set 2: 45 lbs x 3
Set 3: 45 lbs x 3
Set 4: 70 lbs x 3
Set 5: 100 lbs x 1
Set 6: 125 lbs x 1
Set 7: 145 lbs x 1
Set 8: 145 lbs x 1
Set 9: 145 lbs x 1
Set 10: 145 lbs x 1
Set 11: 145 lbs x 1
Notes: The last 5 work sets completed in less than 60 seconds. I’m happy with how these are feeling.
BENCH PRESS (DUMBBELL)
Set 1: 130 lbs x 8
Set 2: 182 lbs x 10
Set 3: 182 lbs x 8
Set 4: 182 lbs x 7
Notes: Really happy with these today.
TRX ROW
Set 1: 212.8 lbs x 5
Set 2: 212.8 lbs x 5
Set 3: 212.8 lbs x 5
Notes: Blah. I did them. Still not feeling the love.
BARBELL HIP THRUST
Set 1: 65 lbs x 10
Set 2: 65 lbs x 10
Set 3: 65 lbs x 10
Notes: I’ve been intrigued by these ever since I saw Bret write about them. Since I had the glute guy in the house as it were, I figured I’d take advantage of his expertise, and did 3x10 with 65 pounds - certainly very easy. I’m planning on doing 3 sets of these every Friday and it’ll be interesting to see how it pans out. Below check out Bret hitting a handful of reps with 495:
Monday, July 2, 2012, 12:00PM - 1:45PM
Bodyweight: 211.2 lbs
Great session today with significant PR’s in the bench and squat.
POWER CLEAN & JERK
Set 1: 45 lbs x 3
Set 2: 45 lbs x 3
Set 3: 70 lbs x 3
Set 4: 70 lbs x 3
Set 5: 100 lbs x 3
Set 6: 140 lbs x 1
Set 7: 185 lbs x 1
Set 8: 200 lbs x 1
Set 9: 200 lbs x 1
Set 10: 200 lbs x 0 (Clean only)
Set 11: 200 lbs x 1
Notes: On my third clean & Jerk, I lost a finger on the clean. Attempted the jerk anyway (which in itself is a great sign) but not a chance. So had to take a 4th rep. Nonetheless I finished the entire C&J session in 30 minutes and the 4 singles with 200 were completed in 2 minutes and 45 seconds. Next week I test my max on this lift.
SQUAT
Set 1: 45 lbs x 5
Set 2: 45 lbs x 5
Set 3: 95 lbs x 5
Set 4: 135 lbs x 5
Set 5: 185 lbs x 3
Set 6: 225 lbs x 1
Set 7: 255 lbs x 5
Set 8: 290 lbs x 3
Set 9: 325 lbs x 5 (Video below)
Notes: Boy 325 felt light today - actually squats felt great right from the first warm-up set. 325x5 is a PR for me. After I saw the video I kicked myself for not taking 6 however. Check out the speed on the first rep:
BENCH PRESS
Set 1: 95 lbs x 5
Set 2: 135 lbs x 5
Set 3: 175 lbs x 5
Set 4: 200 lbs x 3
Set 5: 225 lbs x 6 (Video below)
Notes: Very pleased and surprised with 6 reps on 225- this lines me up for a solid 275 in October if not more.
Wednesday, July 4, 2012, 11:45 AM - 12:40PM
Bodyweight: 212.8 lbs
Today is back-off day for the deadlift, and testing day for the press and chins. The 150 press is a recent PR but I know I’ve pressed 155 in the past, if not a little more. I’m happy with the chins as well - would like to add a rep every month toward a long-term goal of 20 chins
DEADLIFT
Set 1: 135 lbs x 5
Set 2: 175 lbs x 5
Set 3: 215 lbs x 5
Set 4: 260 lbs x 5
MILITARY PRESS
Set 1: 45 lbs x 5
Set 2: 45 lbs x 5
Set 3: 65 lbs x 5
Set 4: 85 lbs x 1
Set 5: 100 lbs x 1
Set 6: 120 lbs x 1
Set 7: 140 lbs x 1
Set 8: 150 lbs x 1
Notes: Just as an aside, I set these up with a muscle clean. Happy with 150 today - hope to add 5 pounds a month.
CHINS
Set 1: 212.8 lbs x 14 (Lifetime PR)(Video below)
Friday, July 6, 2012, 10:45 AM 1 12:20PM
Bodyweight: 213.2 lbs
Good day overall, despite missing a 175 snatch - I’ll re-test in a month and no progress I’ll revise my program. Feel healthy, energy is good, no orthopedic issues whatsoever.
POWER SNATCH
Set 1: 45 lbs x 3
Set 2: 45 lbs x 3
Set 3: 45 lbs x 3
Set 4: 65 lbs x 3
Set 5: 65 lbs x 3
Set 6: 95 lbs x 3
Set 7: 115 lbs x 1
Set 8: 135 lbs x 1
Set 9: 155 lbs x 1
Set 10: 165 lbs x 1
Set 11: 170 lbs x 1 (Video below)
Set 12: 175 lbs x 0
Notes: I’ve opted to stay with power snatches (as opposed to full or squat snatches), but there may be potential for catching them a bit deeper than I am. When I look at the video the pulls looks good but these aren’t feeling quite “right” as of late.
BENCH PRESS (DUMBBELL)
Set 1: 120 lbs x 8
Set 2: 145 lbs x 8
Set 3: 200 lbs x 10 (Video below)
Notes: This equals a lifetime best I did back in my mid-30’s. Quite happy with this and I can tell there’s more to come.
BARBELL HIP THRUST
Set 1: 95 lbs x 10
Set 2: 95 lbs x 10
Set 3: 95 lbs x 10
Notes: This my second session with these. So far so good. Still pretty easy
TRX ROW
Set 1: 213.2 lbs x 5
Set 2: 213.2 lbs x 5
Set 3: 213.2 lbs x 5
Monday, July 9, 2012, 1:00 PM - 2:40 PM
Bodyweight: 211.8 lbs
POWER CLEAN & JERK
Set 1: 45 lbs x 3
Set 2: 45 lbs x 3
Set 3: 45 lbs x 3
Set 4: 75 lbs x 3
Set 5: 95 lbs x 1
Set 6: 115 lbs x 1
Set 7: 135 lbs x 1
Set 8: 155 lbs x 1
Set 9: 185 lbs x 1
Set 10: 205 lbs x 1
Set 11: 225 lbs x 0
Set 12: 225 lbs x 0
Notes: Got the clean but missed the jerk on with 225 attempts. Both were very close however. I’m just not getting enough drive on the jerk somehow
SQUAT
Set 1: 45 lbs x 5
Set 2: 95 lbs x 5
Set 3: 135 lbs x 5
Set 4: 170 lbs x 5
Set 5: 205 lbs x 5
Notes: Easy and fast - not much else to say about this
BENCH PRESS
Set 1: 95 lbs x 5
Set 2: 115 lbs x 5
Set 3: 140 lbs x 5
Notes: Wow, my pecs are shattered from Friday’s DB bench episode! Pushing off with my first rep with 95 felt like I was going to tear my chest open! I switched to a narrower grip on 140 and it helped deload the pecs significantly. Hope I recover from this soon, yikes!
BARBELL HIP THRUST
Set 1: 135 lbs x 10
Wednesday, July 11, 2012, 4:00 PM
Bodyweight: 211.2 lbs
Strong session over at Wynn Darring’s “Vault.” Hit a nice 9RM PR on deads, a 5RM PR on presses, and strong chins too.
DEADLIFT
Set 1: 135 lbs x 3
Set 2: 185 lbs x 3
Set 3: 225 lbs x 1
Set 4: 275 lbs x 1
Set 5: 315 lbs x 3
Set 6: 350 lbs x 3
Set 7: 395 lbs x 9 (Video below)
Notes: Really wanted 10 but I’ll save it for next month when I’ll up the load to 400 even.
MILITARY PRESS
Set 1: 45 lbs x 5
Set 2: 165 lbs x 5
Set 4: 115 lbs x 1
Set 5: 130 lbs x 5
Set 6: 130 lbs x 5
Set 7: 130 lbs x 5
Notes: The plan called for 127.5 today but didn’t have fractional plates, so I took 130 and rose to the occasion. I’ve never even hit 130x5 before, no less 3x5.
CHINS
Set 1: 225.2 lbs x 8
Set 2: 225.2 lbs x 6
Set 3: 225.2 lbs x 6
Set 4: 225.2 lbs x 5
Notes: Performed with 14 pounds of chain for additional resistance.
Quick question regarding oly lifts since you are the resident expert here.
I am mainly a powerlifter who would like to start working some cleans into my training. I have had no formal training in them and no one around me who knows how to coach them with any proficiency. Is there a video series or article that you recommend to help sort of “self-teach” myself without doing too much damage?
Thanks, sir.
Tuesday, July 17, 2012, 3:45 PM - 5:15PM
This was supposed to be yesterday’s workout, however, I got stuck in New Orleans International Airport Sunday night (no sleep whatsoever) and didn’t get back until late Monday night, so it happened today.
Barely hit my Clean & Jerk numbers, and wussed out on squats altogether - was scheduled to squat 245x3, 2785x3, and 315x3 or more, but after I singled 225 I just nagged it - didn’t have the will. This is one of only 2-3 workouts in the past 10 months where I didn’t hit my prescribed numbers
Bodyweight: 211.2 lbs
POWER CLEAN & JERK
Set 1: 45 lbs x 3
Set 2: 45 lbs x 3
Set 3: 65 lbs x 3
Set 4: 95 lbs x 3
Set 5: 125 lbs x 1
Set 6: 145 lbs x 1
Set 7: 165 lbs x 1
Set 8: 185 lbs x 1
Set 9: 202.5 lbs x 1
Set 10: 202.5 lbs x 1
Set 11: 202.5 lbs x 1
Notes: Hit my last 3 Clean & Jerks in less than 3 minutes, but they were weak and sloppy.
SQUAT
Set 1: 45 lbs x 5
Set 2: 95 lbs x 5
Set 3: 135 lbs x 5
Set 4: 185 lbs x 1
Set 5: 225 lbs x 1
BENCH PRESS
Set 1: 45 lbs x 5
Set 2: 95 lbs x 5
Set 3: 135 lbs x 5
Set 4: 165 lbs x 3
Set 5: 190 lbs x 3
Set 6: 215 lbs x 3
Notes: Got my numbers, but 3 reps with 215 was all I had, despite recently hitting 225x6. I’m crippled with no sleep. Should be back to normal by Friday at the latest
Wednesday, July 18, 2012, 4:00 PM - 5:40 PM
Solid session, although deads felt heavier than they should have. Only weighed 208 today also, which might have played into it. Very good presses today - I don’t think I-ve ever pressed 135 for more than 1, but today I managed a set of 5. Much better session than yesterday
Bodyweight: 208.2 lbs
DEADLIFT
Set 1: 135 lbs x 3
Set 2: 185 lbs x 3
Set 3: 225 lbs x 3
Set 4: 285 lbs x 5
Set 5: 330 lbs x 5
Set 6: 375 lbs x 5
MILITARY PRESS
Set 1: 45 lbs x 5
Set 2: 95 lbs x 5
Set 3: 115 lbs x 1
Set 4: 135 lbs x 5
Set 5: 135 lbs x 3
Set 6: 135 lbs x 3
Set 7: 135 lbs x 4
CHINS
Set 1: 222.2 lbs x 6
Set 2: 222.2 lbs x 5
Set 3: 222.2 lbs x 5
Set 4: 222.2 lbs x 4
Set 5: 222.2 lbs x 5
Notes: Performed with 14 pounds of additional load.