4-25-14 FRI
SP
shoulder press- 3x3 @ 100,115, 125
bicep curl w/ ez curl bar - 4x15 @ 20, 17.5, 17.5, 15
dips - 10,10,10,5 +45lbs
chest flys - 3x10 @ 30
kroc rows 1x20 @ 80
decline med ball ab garbage - 3x10 with 12lb med ball
4-28-14 MON
REP DEADS
deadlift - 3x8 @ 345
block pulls - 2x3 @ 365
deficit deads - 2x8 @ 320
lat pulls - 4x12 @ 115
DB Shrugs - 3x10 @ 90
Med ball Abs again
4-29-14 TUE
EXP BENCH
bench - 6x2 @ 150
close grip - 2x5 @ 160
paused bench - 3x6 @ 140
lat pulls - 4x12 @ 120
single arm overhead DB press - 3x10 @ 40
neutral grip DB bench - 3x10 @ 45
5-1-14 THUR
HVY SQUAT
squat - 3x2 @ 315
front squat - 2x2 @ 270
paused squat - 2x5 @ 290
farmers walk - 3 rounds x 30 secs @ 90
GHR - 3x8 while holding a 25lb plate to my chest
pullups - 11,11,7 (took a pretty good break between these sets)
Med ball abs
5-2-14 FRI
BODY DAY
seated db shoulder press - 3x10 @ 50
ez curls - 4x15 @ 17.5
neutral grip db bench - 3x10 @ 50
dips - 4x10 @ bodyweight
pullups - 4,6
5-5-12 MON
HVY DEADS
deadlift - 2@ 385, 1@400, 1@415, 1@435, 15@345
5-6-14 TUES
REP BENCH
bench - 3x5 @ 180
close grip - 2x2 @ 190
paused bench - 2x5 @ 175
lat pull down - 4x12 @ 120, 120, 110, 100
neutral grip db bench - 3x10 @ 50
wrist is still pretty jacked at this point. just getting by doing what i can.
5-8-14 THUR
SPEEDY SKWATZ
squat - 5x2 @ 275
front squat - 3x3 @ 240
paused squat - 3x5 @ 255
farmer walk - 3x30 sec @ 90
ghr- 3x8 @ 25
pullups - 10, 7, 6
5-9-14 FRI
BODY DAY
shoulder press - 531 @ 105, 120, 135
ez curls - 4x15 @ 17.5
dips - 4x8 @ 45
inclince DB press - 3x10 @ 30
kroc rows - 1x20 @ 90
5-13-14 TUES
SPEED DEADS
deadlift - 5x2 @ 325
block pulls - 3x5 @ 345
deficit dead - 3x6 @ 300
lat pull down - 4x12 @ 120
shrugs - 3x10 @ 90
pullups - 9, 6, 6
5-14-14 WED
HVY BENCH
bench - 2 @ 195, 1 @ 200, 1 @ 205, 10 @ 175
5-15-14 THURS
REP SQUAT
squat - 5,3,5 @ 310 - used my lever belt for the last set of 5
front squat - 2x2 @ 270
pause squat -2x5 @ 295 - again, threw the belt on for the last set
farmer walk - 3x30 sec @ 90
ghr - 3x8 @ 35
pullups - 8, 6, 6
5-16-14 FRI
BODY DAY
sholder press - 5x10 @ 75
chest flys - 3x10 @ 30
dips - 4x8 @ 45
ez curls - 4x15 @ 17.5
kroc rows - 1x20 @ 90
5-19-14 MON
REP DEAD
deadlift - 2x5 @ 365
rack pull - 2x2 @ 390
deficit dead - 2x5 @ 345
lat pull down - 4x12 @ 120
shrugs - 3x10 @ 90
farmer walk - 3x30 @ 90
5-20-14 TUE
SPEED BENCH
bench - 5x2 @ 160
close grip - 3x5 @ 170
pause bench - 3x6 @ 150
also worked up to 215 for a fairly easy single… because i felt like it.
lat pull down - 4x12 @ 120
front raise(shoulder) - 3x10 @ 15
side raise (shoulder) - 3x10 @ 20, 15, 15
neutral grip DB bench - 3x10 @ 55
5-22-14 THURS
HVY SQUAT
squat - 2@ 330, 1@ 335, 1@ 345.
threw some knee wraps on hit a reasonably easy 370.
9@290 - i could have done a few more, but my hands were slipping and my wrists were getting bent back pretty hard.
5-30/31-14
did some one rep max testing.
body weight = 175
squat (with self wrapped knees) - 415 - previous max was 385 - 30 lb pr
bench(not paused,but definitely controlled and not bounced) - 240 - previous max was 225 - 15lb pr
deadlift - 475 - previous max was 450 - 25lb pr
70lbs overall increase.
if my body doesn’t feel too wrecked ill start cycle 3 on Monday!
Cube cycle 3
6-2-14
MON
HEAVY DEADS
deadlift - 5x2 @ 360
rack pulls - 2x3 @ 380
deficit deads - 2x6 @ 340
lat pulldowns - 4x12 @ 120
snatch grip deadlift - 5x5 @ 135
DB farmers walk - 90,85
apparently my grip sucks
6-3-14
TUES
REP BENCH
bench - sets of 12,12,11 @ 160
close grip - 2x8 @ 170
paused bench - 2x12 @ 150
lat pulldowns - 4x12 @ 120
military press - 3x10 @ 85,85,65
bent over rows - 3x10 @ 135
snatch grip high pulls - 3,5,5,5 @ 115
6- 5-14
THURSDAY
SPEEDY SQUATS
squat - 8x3 @ 255
front squat - 2x5 @ 230
paused squats - 3x8 @ 235
DB farmers walk - 3x 30 sec @ 90
GHR - 4x10
chin ups - 10,10,10