me + weights

[IGF-WON]

Ive looked around here for a while and wanted to have a place to track my progress.

Feel free to comment, im mostly doing this to be able to track myself

I'm switching a bad routine and starting this today

A Day
squat 4x6
bench 4x6
Pullup 3x8
standing shoulder press 3x8
rear fly 3x10
*(this means ill do a set or two of some type of complex for fun to finish it off)

B Day
Deadlift 4x6
Row 4x6
seated shoulder press w/ twist 3x8
Dips 3x8
some bicep execise 3x10
*(same idea as above)

Ill lift Mon, Wed, Fri alternating A, B, A, B....

might add plyometrics saturday if i think i can

if you have any suggestions feel free to post them.

i like olympic lifts, so if you see something i could replace with those (maybe snatches instead of seated shoulder press) let me know

[IGF-WON]

A day

Squats
warmup
3x6 at 225
1x5 at 225 <-- should have gotten 1 last rep, didnt try hard enough
Bench
warmup
4x6 at 135
Pullups(I have to use the assist thing because i cant do a full one yet)
warmup
3x8 assisted
standing shoulder press
warmup
2x8 at 85
1x6 at 85 <-- hallmate walked by and started talking to me at 5th rep and i lost focus
rear fly
3x10 at 15 in each hand
*did these as 1 superset
jumpsquats 1x4 at 65
high jumps 1x4
jumpsquats 1x4 at 65
high jumps 1x4
20 pushups

I did well overall i think, I was surprised that my bench was that good.
Ill try to move up next time, but might keep the shoulder presses the same.

[IGF-WON]

B Day

Deadlift
warmup
4x6 at 245

BB Row
warmup
4x6 at 120

DB shoulder press w/twist
warmup
3x8 at 25

Dips
3x8 at bw+5

DB curl w/twist
3x10 at 25

* 2 supersets of this at 85
15 hang clean
10 BB row

not bad overall, need to get my grip better for deadlifts though.
shoulder presses were a little easy but everything else was the right weight.

[IGF-WON]

A Day
jumprope to warmup

Squat
warmup
1x6 at 230 <-- bad form so i dropped 5lbs
3x6 at 225 <-- much better form

Bench
warmup
1x5 at 145 <-- i was too ambitious on this one, shouldnt have gone up 10
3x6 at 140 <-- felt great

Pullup <-- switching to lat pull until i can do 5x bw
warmup
1x8 assisted
8 singles bodyweight
1x8 assisted

Standing shoulder press
warmup
4x6 at 85 <-- used a LOT less leg than last time so im happy about this

DB Rear fly
1x10 at 17.5
2x10 at 15

*only 1 set
10 snatch + 8 jump squats (pause after 4) at 65lbs
then 20 pushups

[IGF-WON]

B Day

jumprope warmup

Deadlift
warmup
4x6 at 250

BB row
warmup
4x6 at 125

seated DB shoulder w/twist
warmup
3x8 at 28.5

Dips
3x8 at bw+7.5

DB curl w/twist
2x10 at 27.5
1x10 at 25

* 1 superset
15 cleans at 85
10 rows at 85
alternating DB snatch (10 each hand) at 27.5

everything felt very good.

I think when i do my A Day next ill have to back off on some stuff that i started out too heavy with (like squats maybe)