Karwoski Training Split
Gaining Phase
Week 9 Day 2
Close Grip Bench Press - 95 lbs x 3, 115 lbs x 3, 135 lbs x 3, 155 lbs x 3, 175 lbs x 3, 195 lbs x 3, 205 lbs x 3, 215 lbs x 3, 225 lbs x 3, 235 lbs x 3, 245 lbs x 3, 245 lbs x 3,
Dumbbell Curls - 60 lbs - 2 x 5, 1 x 3
Tricep Rope Pushdown - 135 lbs - 3 x 5
Stairmaster - 10 minutes
Karwoski Training Split
Gaining Phase
Week 9 Day 3
Deadlift - 135 lbs x 3, 225 lbs x 3, 315 lbs x 3, 365 lbs x 3, 395 lbs x 3, 425 lbs x 3, 455 lbs x 3, 475 lbs x 3, 495 lbs x 2.5
Grip Shrugs - 255 lbs - 3 x 5
T-Bar Row - 120 lbs - 3 x 6
Lat Pulldowns - 175 lbs - 3 x 5
Dumbbell Shrugs - 110 lbs - 3 x 5
Stairmaster - 10 minutes
My right hand grip was failing at the top on the last rep on deads, so I put it down.
@tlgains - you got Kung Fu Kenny or BBL Drizzy winning? Iām going down Reddit rabbit holes and seeing all sorts of stuff, haha.
Karwoski Training Split
Gaining Phase
Week 9 Day 4
Bench Press - 115 lbs x 3, 135 lbs x 3, 155 lbs x 3, 175 lbs x 3, 195 lbs x 3, 215 lbs x 3, 235 lbs x 3, 245 lbs x 3, 255 lbs x 3, 265 lbs x 3, 275 lbs x 3
Wide Grip Bench Press W/Pause - 215 lbs x 5, 215 lbs x 5, 215 lbs x 5
Dumbbell Incline Press - 85 lbs - 3 x 5
Bent Over Barbell Front Raises - 50 lbs - 3 x 5
Dumbbell Side Raises - 25 lbs - 3 x 5
Stairmaster - 10 minutes
I think itās safe to say Iām a 300 lb bencher lol.
Hell yeah dude! What a climb from your long limbed days
Iām super happy about it! Focusing on training hard rather than testing really pays off in the long run.
Hell yea!
Puts on heretorainonyourparade hat. You arenāt an {n} bencher until you have benched {n};
Buā¦buā¦.but,
The one rep max calculator told meā¦
Lololololol
If you can picture yourself benching 300 you can bench 300.
Those things have lied to me about my deadlift for decades! Given me hope and ripped it away, Iāll never forgive them
The last time I used a one rep max calc was some time back in high school. They are very goofy.
Karwoski Training Split
Gaining Phase
Week 10 Day 1
High Bar Breathing Squat - 135 lbs x 3, 225 lbs x 3, 275 lbs x 3, 315 lbs x 3, 335 lbs x 3, 355 lbs x 2, 275 lbs x 3, 275 lbs x 3, 275 lbs x 3, 275 lbs x 3
Leg Curl - 50 lbs - 3 x 5
Leg Extension - 70 lbs - 3 x 5
Incline Treadmill Walk - 1/2 mile
Natural Deload #2 
Karwoski Training Split
Gaining Phase
Week 10 Day 2
Close Grip Bench Press - 95 lbs x 3, 115 lbs x 3, 135 lbs x 3, 155 lbs x 3, 175 lbs x 3, 195 lbs x 3, 205 lbs x 3, 215 lbs x 3, 225 lbs x 3, 235 lbs x 3, 245 lbs x 3, 255 lbs x 3, 265 lbs x 3
Dumbbell Curls - 60 lbs - 2 x 5, 50 lbs - 1 x 5
Tricep Rope Pushdown - Idk but it was heavy- 3 x 5
Incline Treadmill Walking - 1/2 mile
Dude, when you putting 300 on the bar? I have faith!
When Iām strong enough to hit it during training without deviating from my program.
Karwoski Training Split
Gaining Phase
Week 10 Day 3
Deadlift - 135 lbs x 3, 225 lbs x 3, 315 lbs x 3, 365 lbs x 3, 395 lbs x 3, 425 lbs x 3, 455 lbs x 3, 475 lbs x 1, 435 lbs x 3
Grip Shrugs - 255 lbs - 3 x 5
T-Bar Row - 125 lbs - 3 x 5
Lat Pulldowns - 175 lbs - 3 x 5
Dumbbell Shrugs - 110 lbs - 3 x 5
Incline Treadmill Walking - 1/2 mile
Karwoski Training Split
Gaining Phase
Week 10 Day 4
Bench Press -
115 lbs x 3, 135 lbs x 3, 155 lbs x 3, 175 lbs x 3, 195 lbs x 3, 215 lbs x 3, 235 lbs x 3, 255 lbs x 3, 275 lbs x 3, 285 lbs x 2, 255 lbs x 3,
Wide Grip Bench Press W/Pause - 225 lbs x 5, 225 lbs x 5, 225 lbs x 5
Dumbbell Incline Press - 90 lbs - 2 x 5, 1 x 4
Bent Over Barbell Front Raises - 50 lbs - 3 x 5
Dumbbell Side Raises - 25 lbs - 3 x 5
Incline Treadmill Walk - 1/2 Mile
Karwoski Training Split
Gaining Phase
Week 11 Day 1
Goblet Squats - 30 lbs - 2 x Idk
High Bar Breathing Squat - 135 lbs - 1 x 3
Leg Press - 140 lbs, 160 lbs - 5 x AMRAP
Hip Abduction - 125 lbs - 5 x 25
Leg Extension - 50 lbs - 3 x AMRAP
My knees are toasted and any squat-like movement is a no go. It was the reason for the downward trend in my legs. I thought itād eventually get better, but nope it got worse cause this was all I could manage.
I need to let my knee tendons and ligaments heal so Iāll back off from barbell squats and deadlifts for some time.
Iām either gonna switch my training up to start cutting this week or next week.(not gonna slash my calories just keep āem the same for the next 2-3 weeks and then lower them)
You still got that sled? It can be pretty awesome on the knees.
