Got Less Fat, Now Time To Get JACKED.

[78novacaine]

Trimmed down a bit of the fluff from my last bloatmax bulk, going to start slowly building back up again now. The current plan is to recomp/lean bulk for the next 4 months or so, then find a PL meet to enter and start prep for that.

Starting weight - 206# @ 6'-0" -

Shooting to be back at 215-220# by my wedding in October with the same or slightly lower BF.

7/15/19 - First training day on new programming that I am writing and tweaking as I go. Thinking a 5 day split with U/L/U/L on M-T-Th-F then a full body session on Saturdays with mainly dynamic and active recovery work. Currently still recovering from a shoulder tweak about 4 months ago, so just trying to slowly bring up the weight/volume on presses. All weights are in pounds.

Football bar med grip benchpress - 100#×3×8, 1×10
T-bar rows - 135#×3×8, 1×20
Flat DB press - 40's - 1×30, 1×25
Cable straight arm pushdowns - 2×15, 1×20
Cable v-handle tri pushdowns - 4×12
Preacher curls w/ez curl bar - 2×15, 1×11/6/4 rest pause set
Rope face pulls - 1×50

[78novacaine]

7/16/19 - heavy lower day
Safety bar squats - 200×3, 240×2, 290×1, 310×1, 325×1
Paused sumo deadlifts - 265×3×8
Leg press - 360×4×6
Band assisted GHR - 3×10
Hatfield raise w/50# bb rows at top - 3×15
KB Farmer Carrie's- 70#/hand×4×40 yards
Box jumps - 24×3, 30×3, 32×3, 36×3, 38×3, 42×3

[78novacaine]

7/18/19 - "Heavy" Upper Day

Slingshot flat bench - 155×3, 185×3×3, 135×20
Strict seated cable rows - 160×5×5
Flat DB press - 60's×20, 55's×15, 50's×13
Lat pulldowns - 4×15
Rope tri pulldowns - 20/18/15
Alt DB hammer curls - 25's×20 (per side), 25's×15, 20's×15
DB Y-raises - 10's×2×15
Cable face pulls - 3×15

[78novacaine]

7/19/19 - Volume Lower Day

SSB front squats - 150×3×8, 1×15
Snatch grip RDL's - 205×2×8, 255×8
Leg press - 270×3×20
Seated wide grip rows - 2×25
Seated Ham Curls - 90×2×20
Lopsided Farmer Carries- 70/80# - 4×40 yards alternating the heavier bell
Box jumps - 30×3, 32×3, 36×3, 38×3, 42×3×3

[78novacaine]

7/20/19 - Speed lower/volume upper

Parallel box speed squats - 220×8×2
Deficit speed pulls w/green band - 205×8×1
Db flat press - 50's×25/15/10
Chest supported rows - 110×2×25
V handle pulldowns - 100×2×15
Band tri pulldowns - 1×50
Ez bar curls - 1×50
Db farmer carries- 90's×4×30 yards

[78novacaine]

7/22/19 - Upper Volume Day
Med grip FB bar bench press - 110×3×8, 1×10
T-bar Rows - 145×3×8, 1×20
Db bench press - 45's×30/25
Straight arm cable pushdowns - 3×20
Triceps press downs- 3×20
Ez bar preacher curls - 2×15, 1×12/6/3 rest pause set
Cable face pull/OH trap pull SS - 3×12/12

[78novacaine]

7/23/19 - Heavy Lower Day

Safety Bar Squats - 200×5, 220×4, 240×3, 260×2, 290×1, 310×1, 330×1, 345×1
Paused Sumo Deads - 285×4×6
Leg press - 370×12/12
Band assist GHR - 3×10
Hatfield raise w/70# bb row at top - 15/15/15
Lopsided Farmer Carries - 70/80# Kb's×6×40 yards
Box jumps - 30"×3, 32×3, 36×3, 38×3, 42×3×3

[78novacaine]

7/25/19 - Heavy Upper Day

Slingshot Bench - 185×4×4, 135×20
Seated cable rows - 160#, 3×8, 1×10
Flat DB press - 65's×18, 60's×12, 50's×16
Lat pulldowns - 15/15/12/10
DB side laterals - 10's×2×20
Rope tri pushdowns - 70#×20/20/15
Chins - 3×5
Alternating strict hammer curls - 30#×20/side
Seated cable Y-raises - 3×15
Band pullaparts- 1×50

[78novacaine]

7/26/19 - Less Heavy Lower Day -
Front squats - 185×10/8, 155×8 tempo style
Snatch grip RDL - 225×3×8, 275×9
Leg press - 360×15, 540×8, 450×12
Seated ham curls - 100×2×20
Seated wide grip cable rows - 100#×2×25
Box jumps - 30×3, 32×3, 36×3, 38×3, 42×2×3

[78novacaine]

7/27/19 - Speed lower/volume upper

Speed SSB box squats - 240×8×2
Deficit speed pulls - 235+ green band - 8×1
Db flat press - 50's×25/25
Chest supported rows - 120×2×25
Band tri pushdowns - 1×50
Chins - 2×5
Ez bar curls - 1×50
Farmer carry/overhead KB carry SS - 4×40/40 yards

[78novacaine]

7/29/19 - Upper Volume Day
FB bar med grip bench press - 115×3×8, 1×11
T-bar rows - 155×3×8, 1×20
Flat DB press - 50's×30/25
Straight arm cable pushdowns - 20/18/14
V handle tri pressdowns - 3×20
Dumbell Y-raises- 2×15
Ez bar preacher curls - 2×15, 1×14/6/2 rest pause set
Cable face pulls - 1×50

[78novacaine]

7/30/19 - Heavy Lower Day

Deads - 315×1, 365×1, 405×1, 450×1, 500×1
Pin squats - 185×5, 215×5, 235×5
Leg press - 540×8, 495×8, 450×10
GHR - 2×5
45* back extensions - 1×25
Wide grip seated rows - 110×2×25
Lopsided farmer carries - 80/70×6×40 yards
Box jumps - 30×3, 32×3, 36×3, 38×3, 42×2×3, 44×3×1

[78novacaine]

8/1/19 Poverty "heavy" upper day

Slingshot bench press - 195×4×4, 140×20
Seated cable rows - 200×8, 180×8, 160×10, 140×12
DB flat press - 75's×10, 70's×12, 60's×10/50's×6 dropset
Step back single arm pulldowns - 3×15/15
Rope tri pushdowns - 75×20/20/18
Chins - 2×5
Side laterals- 10's×20, 15's×20
Hammer curls - 35's×15/15->25's×10/10 dropset
Seated cable Y-raises- 3×15

[78novacaine]

8/2/19 - Volume Lower -

Seated ham curls - 150×8, 110×12
Front squats - 225×6, 205×6, 185/135×6/6 dropset
Db RDL - 120's×10, 100's×12
Reverse band leg press - 450 ×15, 410/360/270 12/9/4 dropset
Hatfield back raise + bb row - 80#×2×15
45* back extension (emphasis on glutes) - 1×20
Chins - 2×5
Lopsided KB carries - 70/88×4×60 yards
Box jumps - 30/32/36/38×3, 42×3×3, 44×5×1

[78novacaine]

8/3/19 - Speed lower/ Upper pump day

SSB parallel box squats - 260×8×2
Deficit band deadlift - 245+band×8×1
Db flat press- 50's×2×25
Chest supported rows - 150×25, 130×25
Band tri pushdowns - 1×50
Chins - 2×5
Ez bar curls - 1×50
Half mile treadmill run @ 8 minute pace

[78novacaine]

8/5/19 - Volume Upper

1 board press - 135×3×8, 1×12
T-bar rows - 165×3×8, 1×20
Db flat press- 55's× 30, 18
Straight arm pushdowns - 62.5×20/15/11
V-handle pushdowns - 52.5×3×20
Db high pulls - 15's×25, 25's×20
Chins - 2×5
Cable hammer curls - 15/10/6 dropset
Db front raises - 10's×1×15/side

[78novacaine]

8/6/19 - Lower WTF Day

Deads - 315×2, 365×1, 405×1, 450×1 - been feeling a little something in my back the past few days, tried to warm up and get something going on deads but wasn't feeling quite right. Decided to shut down the heavy planned stuff and just hit some light pump work that wouldn't tax my lower back.
Leg extensions - 90×4×15
Back raises on GHR - 4×15
Belt squat - 2×15
Chins - 2×5

[78novacaine]

8/8/19 - heavy upper day - on a positive note my shoulder is steadily feeling better week by week.

Slingshot bench - 205×4×4, 145×20
Seated cable rows - 220×8, 180×10, 160×12
Flat DB press - 80's×10, 70's×10, 60/50's×10/6 dropset
Single arm pulldowns - 75×2×15/side
Rope tri pushdowns - 85×2×20
Side laterals - 20's×15, 15's×20
Chins ×2×6
Ez bar curls - 1×12, 1×12/8/10 dropset
Seated db press - 20's×1×20
Cable face pulls - 2×25

[78novacaine]

8/9/19 - Lower Volume Day

Front squats - 235×5, 205×8
DB RDL - 120's×12, 100's×14
Leg press - 540×10, 450/405/360 × 10/7/5 dropset
Seated ham curls - 150×12, 130×13
Seated leg extensions - 90×1×20
Seated cable rows - 120×15, 100×15
Chins - 2×5

[78novacaine]

Trying to listen to my body more, was feeling pretty banged up so doing a boring deload week. Planning on 3× full body sessions focusing on technique.

8/12/19

Safety bar squats - 200×3×5
Bench - 155×3×5
Snatch grip rdl - 185×3×5
Seated cable rows - 120×3×8
Db OHP - 25's×2×10
Chins - 3×5
Face pulls - 3×10

[78novacaine]

8/14/19

Front squats - 185×3×5
Close grip bench - 135×3×5
Sumo deadlifts - 245×3×5
Db bent over rows - 50's×3×10
Rope OH tri extensions - 2×15
Chins - 3×5
Cable face pulls- 2×25
Hatfield back raise - 1×25
Box jumps - 30×3, 32×3, 36×3, 38×3, 42×3×3
Tabata airbike sprints

[78novacaine]

8/16/19 - Still on Deload

Wide stance box squats - 210×3×5
Db bench press- 70's×3×5
Deadlifts - 295×3×5
Chest supported rows- 190×3×10
Db OHP - 20's×2×15
Chins - 3×5
Tabata airbike sprints

[78novacaine]

8/18/19 - Sunday Funday! In a caloric deficit this week so dropping the volume a bit and keeping 1-2 reps in the tank on my top sets

2 board press - 185×6, 185×8, 155×10
Seal rows - 155×9, 135×13
Db flat press - 60's×22
Straight arm pushdowns - 50×15, 60×15
Tricep rope press downs- 50×10, 50×20
Db side lateral/front raise SS - 20's×2×10/10
Chins × 9, 5, 5
Rope face pulls - 35×2×25

[78novacaine]

8/19/19 - Heavy Lower Day

Front squats - 205×3, 235×3, 255×3
Snatch grip RDL - 235×8, 315×10
Block pulls - 385×2, 435×2
Unilateral ham curls - 1×25/side
Bent over barbell rows - 135×2×15
Chins - 1×10

[78novacaine]

Heavy upper day - 8/21/19

Flat bench - 165×3, 185×3, added slingshot - 205×3, 215×3, 225×3
DB flat press - 85's×7, 70's×13
Chest supported row - 230×8, 210×12
V handle pushdowns - 62.5×20
Db side laterals - 25's×15
Db front raise - 15's×15
Chins - neutral grip×8, supine grip×8
Cable face pulls - 2×30
Tabata airbike sprints

[78novacaine]

8/22/19 - Volume Lower

Seated ham curls - 150×10, 110×12
Heels elevated SSB squats - 260×8, 210×12
DB RDL - 120's×14
Leg extensions - 150×15, 110×15
Med grip seated rows - 120×12, 100×12
Chins - 2×5
Incline interval sprints × 8 minutes total

[78novacaine]

2 day update -

8/25/19
Shoulder saver pad bench - 190×8, 160×12
Seal rows- 160×7, 135×15
Scrape the rack barbell OHP - 45#×2×15
Lat pulldowns - 70#×2×15
Band tri pushdowns - 1×50
OH plate raise - 35×10/25×10 dropset
Cable face pulls - 2×15

8/26/19
Seated ham curls - 160×10, 115×12
SSB squats - 200×3, 240×3, 270×3, 290×3
Snatch grip RDL - 225×5, 325×10
Leg press - 560×6, 450/405/360×10/8/5 dropset
Single leg RDL- 50#×20×10/side
Seated rows - 70#×2×20
Chins - 2×6

[78novacaine]

8/28/19

Flat bench - 165×3, 185×3, 195×3, added slingshot and did 225×3
Db flat bench - 85's×7, 70's×13
Chest supported rows - 245×10, 220×12
V handle tri pushdowns - 77.5×10, 67.5×15
Chins - 1×8
Db side laterals - 20's×20/15's×10 dropset
Cable face pulls - 40#×1×50
Box jumps - 32"×3, 36"×3, 38"×3, 42"×3×3
Tabata airbike sprints

[78novacaine]

8/30/19

Seated ham curls - 150×13, 120×12
SSB squats w/ heel elevation - 240×3, 265×8, 300×2
RDL - 225×5, 365×5
Leg press - 590×10
Leg extension - 210×8, 150×12, 110×15
GHR - 2×8

[78novacaine]

9/9/19 - Tweaked something in my back last Monday during heavy squats and block pulls, took the rest of the week off and eased back in today. Avoided loading the injured area and so far am pain free.

Db flat press - 70's×8, 80's×10
Chest supported rows - 230×10, 210×12
Scrape the rack OHP - 45/55/65×10/10/10
Chins - 2×5
Lat pulldowns - 3×8
Hatfield back raise - 2×15
Single leg press - 90×2×8/8
Seated ham curls - 150×13 + 2 half reps
GHR - 1×6
10 minutes on rower