2Pac
August 4, 2012, 8:15pm
21
DELOAD WEEK
07/07: OH Press Day
DB Military:
16x5
20x5
24x5
Plate Raise:
20x8
20x8
20x8
Seated Lat Raise:
12x10
12x8
12x8
Behind Neck Press:
30x8
30x8
30x8
Leaning Lat Raise:
9x8
9x8
9x8
Chin Ups: 3x8
Arnold Press:
12x8
12x8
12x8
Hammer Curl:
20x8
20x8
20x8
Rev. Grip Cable Curl:
15x8
15x8
15x8
Rotator work
AB Work.
09/07: Bench Day
Bench Press:
40x5
50x5
60x5
BB Floor Press:
60x10
80x8 2s rest @ bottom
80x8 ‘’
80x8 ‘’
Declibe DB Press:
22x8
22x8
22x8
Incline DB Press:
26x8
26x8
26x8
Bent Over BB Row:
60x8
60x8
60x8
Rev Grip BB Row:
60x8
60x8
60x8
Face Pulls:
27.5x8
27.5x8
27.5x8
Lat Pulldown:
75x8
75x8
75x8
Rope Pushdowns:
20x8
20x8
20x16
Ab Work
2Pac
August 4, 2012, 8:12pm
22
10/07 deload DEADLIFT day
Sumo:
60x5
100x5
115x5
140x5
Wide Stance Squat:
70x5
100x2
100x2
100x2
100x2
100x2
100x2
100x2
100x2
BB Shrugs:
100x8
100x8
100x8
DB Rows:
30x20
30x20
30x15
Rev Flyes:
12.5x10
12.5x10
12.5x10
Hammer Curls:
15x8
15x8
15x8
Seated DB Lat Raise:
12.5x8
12.5x8
12.5x8
Side Bends:
right: 30x10, 30x10, 30x10, 30x10
left: 30x10, 30x10, 30x10, 30x10
2Pac
August 21, 2012, 1:42pm
23
12/07 SQUAT DAY
Box Squats:
40x2
60x2
80x2
80x2
80x2
80x2
80x2
80x2
80x2
80x2
DB Lunges:
28sx5
28sx5
28sx5
Cable Side Bend:
30x10
30x10
30x10
Leg Press:
50x10
100x5
150x5
200x5
200x5
200x5
Smith Machine Calf Raises:
150x5
150x5
150x5
Seated Calf Raises:
37x20
37x20
37x20
Seated Leg Curl:
50x5
63x8
63x8
63x8
2Pac
August 4, 2012, 8:02pm
24
14/07 DE BENCH work
Bench:
barx10
60x2 - too slow, drop weight
55x2
55x2
55x2
55x2
55x2
55x2
55x2
55x2
Rack Lockouts:
55x3wide,3close
70x3w,3c
80x3w,3c
90x3w,3c
100x3w,3c (pb)
105x3w (pb)
107.5x3w (pb)
110x1w (pb) - moved towards shoulders on way up, triceps are still a weak point
112.5x1w (pb)
115x1w (pb)
DB Floor Press:
22x10
28x10
28x10
28x10
Dips:
bwx8
20x5
30x5
40x3 drop bwx10
2Pac
August 4, 2012, 7:59pm
25
17/07 BENCH
Bench:
barx10
50x3
70x5
80x5
90x5
105x1 - flew up
105x1 - spot came in too early, could have finished it myself
105xFAIL
bbb:
60x10
60x10
60x10
60x10
60x10
chin ups: 8,8,5
Seated OH Half Press:
barx10
50x10
70x5
90x5
100x5
105x1
110x1
115x1
120x1
125x1
DB Row:
right - 40x10, 40x10, 40x10
left - 40x10, 40x10, 40x10
Incline DB Bench:
32x10
32x10
32x10
DB Skullcrushers:
12.5x10
12.5x10
12.5x10
Close Grip Bench Press:
60x10 shite form
60x5 elbows tucked, slow down, fast up
60x6
60x3
60x3
2Pac
August 4, 2012, 7:47pm
26
19/07: Squat day
Squats:
barx10
60x5
105x5
125x5
140x5 (pb)
150x1
BBB: 90x10, 90x10, 90x10
OH Press:
barx10
57.5x5
65x5
75x5 push press
BBB w/ DBs: 22x10, 22x10, 22x10, 22x10, 22x10
DB Shrugs (w/ straps):
55x10
55x10
55x10
55x10
55x10
18/07 BACK DAY :
Cheat DB Rows:
right:- left:-
36x12 36x12
50x20 50x20
50x15 50x15
50x10 50x10
36x8 36x8
Face Pulls:
32x10
32x10
32x10
Lat Pulldowns:
75x10
75x10
54x10
75x3, 3
Straight Arm Pulldown:
26x10
33x10
33x10
33x10
Vertical Row Machine:
65x25
65x10 alt grip
65x10 wide grip
Hypers: 20, 20, 20
21/07: DE BENCH work
Speed Bench:
barx20
60x3
60x2
60x2
60x2
60x2
60x2
60x2
60x2
60x2
60x2
Lockouts (high):
90x3 wide, 3 close
110x4
140x5(pb)
150x5(pb)
Close Grip Bench:
70x5
70x5
70x5
70x5
70x5
Plate Raise:
15x10
15x10
15x10
15x10
15x10
2Pac
August 4, 2012, 7:44pm
27
23/07 BENCH DAY
bench press:
barx20
75x3
85x3
95x3
107x1 - flew up
110x1
60x10
60x10
60x10
60x10
60x10
Lockouts:
110x3
110x2
100x2 close
DB Floor Press:
30x10
30x10
30x10
Dips
30x5
30x5
30x5
Standing DB Military Press:
18x10
18x10
18x10
18x10
18x10
24/07 DEADLIFT DAY
warm up w/ cleans
deadlift:
100x3
135x5
155x5
175x5
205x1 - flew up
115x10 on 20 + 25 k plates
115x10 snatch grip
115x10 snatch on 25k plate
115x10 on 25k plate
BB Shrugs:
60x10
60x10
60x10
60x10
60x10
Hammer Curls:
15x10
15x10
15x7
15x7
15x7
2Pac
August 4, 2012, 6:50pm
28
26/07: SQUAT day
Squat:
barx10
100x3
100x1
115x3
130x3
145x3
155x1
(bbb)
90x10
90x10
90x10
90x10
90x10
O H Press:
barx10
60x3
70x3
77.5x3 push press
behind neck bb press:
40x10
40x10
db military:
22.5x10
22.5x10
22.5x10
Plate Raise:
20x10
20x10
20x10
20x10
20x10
2Pac
August 4, 2012, 6:54pm
29
27/07 BACK assistance day:
Chin Ups:
bwx5
16x3
20x1,1
26x1
30x1
bwx5
BB Rows:
80x8
80x8
80x8
100x1,1,1
90x3
BB Shrugs:
80x12
100x12
130x10
150x5
165x5
180x3
(snatch grip:)
100x10
100x10
100x10
Vertical Row Machine:
82x10
82x10
82x10
82x10
54x10
54x12
54x12
Close Grip Pulldown:
61x10
61x10
61x10
2Pac
August 4, 2012, 7:44pm
30
28/07: DE Bench + Squat work
Bench:
barx15
65x2 (not fast enough, go down)
60x2
60x2
60x2
60x2
60x2
60x2
60x2
60x2
60x2
Squat:
80x2
80x2
80x2
80x2
80x2
80x2
80x2
80x2 (lost all speed)
Bench Lockouts:
100x5
120x5
140x1
135x1
130x1
120x5
High Squat Lockouts:
barx10
100x10
140x5
160x5
170x5
180x10
200x5
210x5
220x9 w/ knee wraps
Tri OH Ext:
34x10
34x10
34x10
-into Tri Pulldown
35x8
35x8
35x5, 25x6
2Pac
August 4, 2012, 7:08pm
31
30/07: BENCH day
Bench:
60x5
80x5
90x3
100x1
110x1
(bbb, no arch)
60x10
60x10
60x10
60x10
60x10
Floor Press:
40x10
60x5
90x3
100x1
105x1 i [/i]
Close Grip Bench:
60x10
60x10
60x10
Light Rotators work
Abs
2Pac
August 4, 2012, 7:23pm
32
31/07: Deadlift Day
warm up w/ cleans
Deadlift:
100x2
145x3
165x3
185x3
210x1
225x1 i [/i]
(bbb)
120x10
120x10
120x10
Shrugs (w/ straps):
110x10
110x10
110x10
Cheat DB Row:
(right)
50x10
50x10
50x10
(left)
50x10
50x10
50x10
Glute-Ham Raise: 20, 12, 10, 10, 10
2Pac
August 4, 2012, 7:29pm
33
02/08: SQUAT Day
Squat:
50x5
100x5
125x5
140x3
155x1
165x1 (RAW pb)
Squat Lockouts (inch above parallel, no wraps):
170x3
180x1
190x1
200x1
205x1
Walkouts:
200x10s
200x10s
200x15s
Front Squats:
barx5
50x10
70x5
70x5
70x5
70x2FAIL
GHR: 5x10
Calf Raise:
40x15
40x15
40x15
Side Bends:
40x10,10
40x10,10
40x10,10
40x10,10
40x10,10
2Pac
August 4, 2012, 7:37pm
34
03/08: DE Bench Work
Bench:
Barx20
60x2
60x2
60x2
60x2
60x2
60x2
60x2
60x2
Floor Press:
80x5
90x5
90x1, 80x5
80x5
80x5
BB Push Press:
65x5
75x3
80x1
90x1
100xFAIL
DB Sit Military:
30x10
30x10
30x9FAIL
Tri OH Ext:
34x10
34x9FAIL
straight into Tri Pushdown:
30x10
30x10
(close grip:) 20x20
2Pac
August 21, 2012, 1:43pm
35
current maxes: 110 bench, 225 deadlift, 165 squat for 500 total
goals: 115 bench, 230 deadlift, 175 squat for 520 total
Training Plan:
05: Squat DE work
Box Squats - 8x2 @ 90
Lockouts from Parallel - singles at 180, heavy 5x5
High Lockouts - w/ wraps, 5x5 heavy as fuck
BB Hip Thrusts - 5x10
Sit Leg Curls - 5x10
T Bar Rows - 5x10
abs work
06: Bench ME work
Bench: 85x5; 95x3; 105x1. att. 112.5 single.
BBB: 5x10 @ 60, rest each rep on chest
Rack Lockouts - heavy singles, 5x5 @ 115
DB Floor Press - 5x10
Decline DB Bench - 5x10
Weighted Dips - 5x10
Cable Tri work
07: Deadlift day
Deadlift: 165x5; 185x3; 205x3. att. 230 single.
BBB: 5x10 @ 115
Anderson Half Squats - heavy 5-10x5 w/ knee wraps
BB Hip Thrusts - 5x10
Heavy Shrugs - 5x10
Cheat DB Rows - 5x10
GHR - 5x10
08: EAT
09: ME Squat work
Squats: 130x5; 150x3; 165x1. attempt 170 single.
Front Squats - 5x5
Pause Squats - 3x5
BBB - 5x10 @ 80-90
GHR - 5x10
BB Row - 5x10
10: DE Bench work
Speed bench - 8x2 @ 60
Push Press: 70x5; 80x3; 90x1
OH Rack Lockouts - 5x5 @ 115-120
Tri OH Ext - 5x10
Plate Raise - 5x10
Face Pulls - 5x10
Ab work
11: DE Squat work
Box Squat - 8x2 @ 80
Heavy Lockouts - 5x10 heavy w/ wraps
Leg Press - work up to heavy 5x5 w/ wraps
Good Girls / Bad Girls - 5x10
Sit Leg Curl - 5x10
Calf Raises - 5x10
Lat Puldowns - 5x5 heavy, 5x10 lower
12: EAT
13: ME Bench
Bench - 90x5; 100x3; 110x1; .attempt 115 single.
BBB: 5x10 @ 60, rest on chest
Lockouts: 5x5 @ 115-120
Floor Press: 5x5 heavy
Dips: 5x10
Tricep Cable Work
14: Squat Day
Squat - 135x5; 150x3; 167.5x1+
Lockouts from parallel - heavy singles
Anderson Half Squats - 5x5 v. heavy w/ knee wraps
BB Hip Thrusts - 5x10
GHR - 5x10
DB Rows - 5x10
Chin ups
17: Squat: 90x5; 100x5; 110x5, Bench: 60x5; 65x5; 72.5x5
2Pac
August 5, 2012, 6:44pm
36
[quote]2Pac wrote:
05: Squat DE work
Box Squats - 8x2 @ 90
Lockouts from Parallel - singles at 180, heavy 5x5
High Lockouts - w/ wraps, 5x5 heavy as fuck
BB Hip Thrusts - 5x10
Sit Leg Curls - 5x10
T Bar Rows - 5x10
abs work
[/quote]
05/08: Squat work
Box Squats (below parallel):
100x2
100x2
100x2
100x2
100x2
100x2
100x2
100x2
“Safety Squats”:
140x1
170x1
180xFAIL
Anderson Squats:
170x1
170x1
170x1
172.5x1
172.5xFAIL
Squat Lockouts:
180x5
200x5
200x5
200x5
200x5
200x5
Hip Thrusts:
40x5
40x5
60x5
80x5
80x5
80x5
80x5
80x5
T-Bar Rows:
40x10
60x10
60x10
60x10
60x10
60x10
Front Squats:
60x5
60x5
60x5
60x5
60x5
2Pac
August 7, 2012, 12:23am
37
[quote]06: Bench ME work
Bench: 85x5; 95x3; 105x1. att. 112.5 single.
BBB: 5x10 @ 60, rest each rep on chest
Rack Lockouts - heavy singles, 5x5 @ 115
DB Floor Press - 5x10
Decline DB Bench - 5x10
Weighted Dips - 5x10
Cable Tri work
[/quote]
06/08: ME Bench day
Bench:
barx12
60x5
85x5
95x3
105x1
112.5xFAIL - got off chest, failed lockout
Rack Lockouts:
110x2
110x1
110x1
110x1
Decline DB Bench:
5x10 @ 30
Incline DB Bench:
3x10 @ 30
overtrained triceps, failing lockouts, didn’t hit lifts I wanted to
1AM: 8x50m sprints
2Pac
August 7, 2012, 9:13pm
38
07/08: Deadlift day:
wu with cleans
Deadlifts:
100x3
140x1
140x1
165x5
185x3
205x2 (pb for reps)
115x10
115x10
115x10
115x10
115x10
Anderson Squats:
60x5
140x5
190x5
220x5
220x5
220x5
220x5
220x5
Cheat DB Row:
Right: 3x10@50
Left: 3x10@50
GHR:
5x10
[u]
2Pac
August 11, 2012, 1:04pm
39
09/08: Squat work
Squats:
60x5
100x5
130x5
150x3
165x1
Front Squats:
60x2
90x5
90x5
90x4 FAIL
BBB:
90x10
90x10
v. sore lower back, stopped
Behind Neck Press:
40x10
40x10
40x10
BB Rows:
80x5
80x5
80x5
80x5
80x5
80x5
80x5
80x5
80x5
80x5
BBB pt. 2:
90x10
90x10
90x10