Upped the weights 10lbs on upper body, and 20lbs on lower body, on this next phase
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Upped the weights 10lbs on upper body, and 20lbs on lower body, on this next phase
[QUOTE=Darthdingo;1441046171]Upped the weights 10lbs on upper body, and 20lbs on lower body, on this next phase[/QUOTE]Dude, you're doing awesome!!
Phase 2
DAY 2 / Week 1
Wednesday 05-11-16
Squats = 1RM = 285lbs
WARMUP = Box Jump X 10
40% = 90lbs x 5
50% = 120lbs x 5
60% = 140lbs x 3
Main Lift
65% = 170lbs x 5
75% = 195lbs x 5
85% = 220lbs x 5+ ( did 10 )
65% = 170lbs x 20 reps (widowmaker set)
Front Squat Dumbbells = 5 x 10
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10
Lying Leg Curls = 4 x 10
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
Pushups = 4 x 10 / Pullups
4 x 10 / 4 x 5
That was a fun leg workout :)
Phase 2
DAY 3 / Week 1
Friday 05-13-16
Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 80lbs x 5
60% = 90lbs x 3
Main lift
65% = 105lbs x 5
75% = 125lbs x 5
85% = 140lbs x 5+
65% = 105lbs x 5
Dumbbell Bench Press = 5 x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
Barbell Row = 5 x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
Tricep Pushdowns = 3 x 10 / Overhead Dumbbell Triceps
70lbs x 10 / 30lbs x 10
70lbs x 10 / 30lbs x 10
70lbs x 10 / 30lbs x 10
Dumbbell concentration curl;
1×12 = 30lbs
x10 = 25lbs
x8 = 20lbs
x8 = 15lbs
x6 = 12lbs
x6 = 10lbs
Phase 2
DAY 2 / Week 1
Monday 05-16-16
OH Press = 1RM = 125lbs
WARMUP = Bar x 5
WARMUP 40% = 40lbs x 5
WARMUP 50% = 50lbs x 5
WARMUP 60% = 70lbs x 3
2 minute break
[B] Working set = 70% @ 80lbs x 5 [B]
[B] Working set = 80% @ 90lbs x 5 [B]
[B] Working set = 90% @ 105lbs x 5 [B]
+ First set Last = @ 70% = 80lbs x 5+
OH Press = 5 x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
T-Bar Rows = 4 x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
Upright Barbell Rows = 3 x 10 / Superset with Shrugs
50lbs x 10 / 140lbs x 10
50lbs x 10 / 140lbs x 10
50lbs x 10 / 140lbs x 10
Barbell curl – 1×8,8,8,6,6 [ NO REST ]
60lbs x 8
50lbs x 8
40lbs x 8
30lbs x 6
20lbs x 6
Phase 2
DAY 2 / Week 2
Wednesday 05-18-16
Squats = 1RM = 285lbs
WARMUP = Box Jump X 10
40% = 90lbs x 5
50% = 120lbs x 5
60% = 140lbs x 3
Main Lift
70% = 180lbs x 5
80% = 210lbs x 5
90% = 230lbs x 5+ ( did 10 )
70% = 180lbs x 20 reps (widowmaker set)
Front Squat Dumbbells = 5 x 10
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10
Lying Leg Curls = 4 x 10
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
Pushups = 4 x 10 / Pullups
4 x 10 / 4 x 5
Phase 2
DAY 3 / Week 2
Friday 05-20-16
Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 80lbs x 5
60% = 90lbs x 3
Main lift
70% = 115lbs x 5
80% = 130lbs x 5
90% = 145lbs x 5+
70% = 115lbs x 5
Dumbbell Bench Press = 5 x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
Barbell Row = 5 x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
Tricep Pushdowns = 3 x 10 / Overhead Dumbbell Triceps
70lbs x 10 / 30lbs x 10
70lbs x 10 / 30lbs x 10
70lbs x 10 / 30lbs x 10
Dumbbell concentration curl;
1×12 = 30lbs
x10 = 25lbs
x8 = 20lbs
x8 = 15lbs
x6 = 12lbs
x6 = 10lbs
Phase 2
DAY 1 / Week 3
Monday 05-23-16
OH Press = 1RM = 125lbs
WARMUP = Bar x 5
WARMUP 40% = 40lbs x 5
WARMUP 50% = 50lbs x 5
WARMUP 60% = 70lbs x 3
2 minute break
[B] Working set = 75% @ 85lbs x 5 [B]
[B] Working set = 85% @ 95lbs x 5 [B]
[B] Working set = 95% @ 110lbs x 5 [B]
+ First set Last = @ 75% = 85lbs x 5+
OH Press = 5 x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
T-Bar Rows = 4 x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
Upright Barbell Rows = 3 x 10 / Superset with Shrugs
50lbs x 10 / 140lbs x 10
50lbs x 10 / 140lbs x 10
50lbs x 10 / 140lbs x 10
Barbell curl – 1×8,8,8,6,6 [ NO REST ]
60lbs x 8
50lbs x 8
40lbs x 8
30lbs x 6
20lbs x 6
I am sort of impressed with my OH Press progress so far. Doing 110lbs at 5 reps, felt pretty good, and I could have probably done 8. Be curious what my 1RM is ? Maybe 135lbs / 140lbs ?
Phase 2
DAY 2 / Week 3
Wednesday 05-25-16
Squats = 1RM = 285lbs
WARMUP = Box Jump X 10
40% = 90lbs x 5
50% = 120lbs x 5
60% = 140lbs x 3
Main Lift
75% = 195lbs x 5
85% = 220lbs x 5
95% = 245lbs x 5+ ( did 10 )
75% = 195lbs x 20 reps (widowmaker set)
Front Squat Dumbbells = 5 x 10
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10
Lying Leg Curls = 4 x 10
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
Pushups = 4 x 10 / Pullups
4 x 10 / 4 x 5
Phase 2
DAY 3 / Week 3
Friday 05-27-16
Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 80lbs x 5
60% = 90lbs x 3
Main lift
75% = 125lbs x 5
85% = 140lbs x 5
95% = 155lbs x 5+
75% = 125lbs x 5
Dumbbell Bench Press = 5 x 10
40lbs x 10
40lbs x 10
40lbs x 10
50lbs x 10
50lbs x 10
Barbell Row = 5 x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
Tricep Pushdowns = 3 x 10 / Overhead Dumbbell Triceps
70lbs x 10 / 30lbs x 10
70lbs x 10 / 30lbs x 10
70lbs x 10 / 30lbs x 10
Dumbbell concentration curl;
1×12 = 30lbs
x10 = 25lbs
x8 = 20lbs
x8 = 15lbs
x6 = 12lbs
x6 = 10lbs
DELOAD
Monday 05-30-16
OH Press = 1RM = 125lbs
WARMUP = Bar x 5
WARMUP 40% = 50lbs x 5
WARMUP 50% = 60lbs x 5
WARMUP 60% = 80lbs x 5+
OH Press = 4 x 10 ( DELOAD )
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
T-Bar Rows = 4 x 10 ( DELOAD )
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
Upright Barbell Rows = 3 x 10 / Superset with Shrugs
40lbs x 10 / 140lbs x 10
40lbs x 10 / 140lbs x 10
40lbs x 10 / 140lbs x 10
Barbell curl – 1×8,8,8,6,6 [ NO REST ]
70lbs x 8
60lbs x 8
50lbs x 8
40lbs x 6
30lbs x 6
DELOAD
Wednesday 06-01-16
Squats = 1RM = 285lbs
WARMUP = Box Jump X 10
40% = 125lbs x 5
50% = 140lbs x 5
60% = 170lbs x 3
Main Lift
65% = 170lbs x 5
75% = 195lbs x 5
85% = 220lbs x 5+ ( did 10 )
65% = 170lbs x 20 reps (widowmaker set)
Front Squat Dumbbells = 5 x 10
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10
Lying Leg Curls = 4 x 10
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
Pushups = 5 x 10 / Pullups
5 x 10 / 5 x 5
DELOAD
Friday 06-03-16
Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 110lbs x 5
Dumbbell Bench Press = 4 x 10
40lbs x 10
40lbs x 10
40lbs x 10
50lbs x 10
Barbell Row = 4 x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
Tricep Pushdowns = 3 x 10 / Overhead Dumbbell Triceps
70lbs x 10 / 30lbs x 10
70lbs x 10 / 30lbs x 10
70lbs x 10 / 30lbs x 10
Dumbbell concentration curl;
1×12 = 35lbs
x10 = 30lbs
x8 = 25lbs
x8 = 20lbs
x6 = 15lbs
x6 = 12lbs
Time for Phase 3 this coming week
Phase 3
DAY 1 / Week 1
Monday 06-06-16
OH Press = 1RM = 130lbs
WARMUP = Bar x 5
WARMUP 40% = 40lbs x 5
WARMUP 50% = 50lbs x 5
WARMUP 60% = 70lbs x 3
2 minute break
[B] Working set = 65% @ 80lbs x 5 [B]
[B] Working set = 75% @ 90lbs x 5 [B]
[B] Working set = 85% @ 100lbs x 5 [B]
+ First set Last = @ 65% = 80lbs x 5+
OH Press = 5 x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10 ( week 2 do 80lbs on 4th and 5th sets )
80lbs x 10
T-Bar Rows = 4 x 10
90lbs x 10
90lbs x 10
90lbs x 10
90lbs x 10
Upright Barbell Rows = 3 x 10 / Superset with Shrugs
60lbs x 10 / 150lbs x 10
60lbs x 10 / 150lbs x 10
60lbs x 10 / 150lbs x 10
Barbell curl – 1×8,8,8,6,6 [ NO REST ]
70lbs x 8
60lbs x 8
50lbs x 8
40lbs x 6
30lbs x 6
Phase 3
DAY 2 / Week 1
Wednesday 06-08-16
Squats = 1RM = 295lbs
WARMUP = Box Jump X 10
40% = 90lbs x 5
50% = 120lbs x 5
60% = 140lbs x 3
Main Lift
65% = 175lbs x 5
75% = 200lbs x 5
85% = 225lbs x 5
65% = 175lbs x 5
Front Squat Dumbbells = 5 x 10
100lbs ea x 10
100lbs ea x 10
100lbs ea x 10
100lbs ea x 10
100lbs ea x 10
Lying Leg Curls = 4 x 10
55lbs x 10
55lbs x 10
55lbs x 10
55lbs x 10
Pushups = 5 x 10 / Pullups
5 x 10 / 5 x 5
Phase 3
DAY 3 / Week 1
Friday 06-10-16
Bench Press = 1RM = 185lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 80lbs x 5
60% = 90lbs x 3
Main lift
65% = 110lbs x 5
75% = 130lbs x 5
85% = 145lbs x 5+
65% = 110lbs x 5
Dumbbell Bench Press = 5 x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
50lbs x 10 *
Barbell Row = 5 x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
Tricep Pushdowns = 3 x 10 / Overhead Dumbbell Triceps
80lbs x 10 / 30lbs x 10
80lbs x 10 / 30lbs x 10
80lbs x 10 / 30lbs x 10
Dumbbell concentration curl;
1×12 = 35lbs
x10 = 30bs
x8 = 25lbs
x8 = 20lbs
x6 = 15lbs
x6 = 12lbs
Phase 3
DAY 1 / Week 2
Monday 06-13-16
OH Press = 1RM = 130lbs
WARMUP = Bar x 5
WARMUP 40% = 40lbs x 5
WARMUP 50% = 50lbs x 5
WARMUP 60% = 70lbs x 3
2 minute break
[B] Working set = 70% @ 85lbs x 5 [B]
[B] Working set = 80% @ 95lbs x 5 [B]
[B] Working set = 85% @ 105lbs x 5 [B]
+ First set Last = @ 65% = 85lbs x 5+
OH Press = 5 x 10
70lbs x 10
70lbs x 10
70lbs x 10 ( week 3 do 80lbs on 3rd, 4th and 5th sets )
80lbs x 10 *
80lbs x 10 *
T-Bar Rows = 4 x 10
90lbs x 10
90lbs x 10
90lbs x 10
90lbs x 10
Upright Barbell Rows = 3 x 10 / Superset with Shrugs
60lbs x 10 / 150lbs x 10
60lbs x 10 / 150lbs x 10
60lbs x 10 / 150lbs x 10
Barbell curl – 1×8,8,8,6,6 [ NO REST ]
70lbs x 8
60lbs x 8
50lbs x 8
40lbs x 6
30lbs x 6
Phase 3
DAY 2 / Week 2
Wednesday 06-15-16
Squats = 1RM = 295lbs
WARMUP = Box Jump X 10
40% = 90lbs x 5
50% = 120lbs x 5
60% = 140lbs x 3
Main Lift
70% = 185lbs x 5
80% = 215lbs x 5
90% = 240lbs x 5+
65% = 170bs x 20
Front Squat Dumbbells = 5 x 10
100lbs ea x 10
100lbs ea x 10
100lbs ea x 10
100lbs ea x 10
100lbs ea x 10
Lying Leg Curls = 4 x 10
55lbs x 10
55lbs x 10
55lbs x 10
55lbs x 10
Pushups = 5 x 10 / Pullups
5 x 10 / 5 x 5
Phase 3
DAY 3 / Week 2
Friday 06-17-16
Bench Press = 1RM = 185lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 80lbs x 5
60% = 90lbs x 3
Main lift
70% = 120lbs x 5
80% = 130lbs x 5
90% = 150lbs x 5+
70% = 120lbs x 5
Dumbbell Bench Press = 5 x 10
40lbs x 10
40lbs x 10
40lbs x 10
50lbs x 10 *
50lbs x 10 *
Barbell Row = 5 x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
Tricep Pushdowns = 3 x 10 / Overhead Dumbbell Triceps
80lbs x 10 / 30lbs x 10
80lbs x 10 / 30lbs x 10
80lbs x 10 / 30lbs x 10
Dumbbell concentration curl;
1×12 = 35lbs
x10 = 30bs
x8 = 25lbs
x8 = 20lbs
x6 = 15lbs
x6 = 12lbs
Phase 3
DAY 1 / Week 3
Monday 06-20-16
OH Press = 1RM = 130lbs
WARMUP = Bar x 5
WARMUP 40% = 40lbs x 5
WARMUP 50% = 50lbs x 5
WARMUP 60% = 70lbs x 3
2 minute break
[B] Working set = 75% @ 90lbs x 5 [B]
[B] Working set = 85% @ 100lbs x 5 [B]
[B] Working set = 95% @ 115lbs x 5 [B]
+ First set Last = @ 75% = 90lbs x 5+
OH Press = 5 x 10
70lbs x 10
70lbs x 10
80lbs x 10 * ( week 3 do 80lbs on 3rd, 4th and 5th sets )
80lbs x 10 *
80lbs x 10 *
T-Bar Rows = 4 x 10
90lbs x 10
90lbs x 10
90lbs x 10
90lbs x 10
Upright Barbell Rows = 3 x 10 / Superset with Shrugs
60lbs x 10 / 150lbs x 10
60lbs x 10 / 150lbs x 10
60lbs x 10 / 150lbs x 10
Barbell curl – 1×8,8,8,6,6 [ NO REST ]
70lbs x 8
60lbs x 8
50lbs x 8
40lbs x 6
30lbs x 6
Things are looking good in here.
How have you been holding up?
[QUOTE=Squid24;1448508973]Things are looking good in here.
How have you been holding up?[/QUOTE]
Thanks for the follow up, yeah feeling really good actually, and lifts going up each phase. Not sure if I should keep this going a few more phases after this week ? Or try something new like Ogus 7-5-3 ?
Haven't been working out this week, due to a silly klutz wipe-out I took at the pool on Sunday. Some freak accident tripping over my towel and lawn chair, got my foot caught in it, and fell hard, scraped my shin all up real bad, and banged foot. My side of foot is getting black and blue and sort of spreading the last several days. And ball of foot hurts to walk on.
Anyways just doing a delaod of upper body stuff only for awhile.
DELOAD
Phase 3
DAY 3 / Week 2
Friday 06-24-16
Bench Press = 1RM = 185lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 80lbs x 5
60% = 90lbs x 3
Dumbbell Bench Press = 4 x 10
40lbs x 10
40lbs x 10
40lbs x 10
50lbs x 10 *
Barbell Row = 3 x 10
80lbs x 10
80lbs x 10
80lbs x 10
Tricep Pushdowns = 3 x 10 / Overhead Dumbbell Triceps
80lbs x 10 / 30lbs x 10
80lbs x 10 / 30lbs x 10
80lbs x 10 / 30lbs x 10
Dumbbell concentration curl;
1×12 = 35lbs
x10 = 30bs
x8 = 25lbs
x8 = 20lbs
x6 = 15lbs
x6 = 12lbs
Phase 3
DELOAD
Monday 06-27-16
OH Press = 1RM = 130lbs
WARMUP = Bar x 5
WARMUP 40% = 40lbs x 5
WARMUP 50% = 50lbs x 5
WARMUP 60% = 70lbs x 3
OH Press = 4 x 10
70lbs x 10
70lbs x 10
80lbs x 10 * ( week 3 do 80lbs on 3rd, 4th and 5th sets )
80lbs x 10 *
T-Bar Rows = 3 x 10
90lbs x 10
90lbs x 10
90lbs x 10
Upright Barbell Rows = 3 x 10 / Superset with Shrugs
60lbs x 10 / 150lbs x 10
60lbs x 10 / 150lbs x 10
60lbs x 10 / 150lbs x 10
Barbell curl – 1×8,8,8,6,6 [ NO REST ]
70lbs x 8
60lbs x 8
50lbs x 8
40lbs x 6
30lbs x 6
Phase 3
DELOAD
DAY 2 / Week 2
Wednesday 06-29-16
Squats = 1RM = 295lbs
WARMUP = Box Jump X 10
40% = 90lbs x 5
50% = 120lbs x 5
60% = 140lbs x 3
Front Squat Dumbbells = 4 x 10
100lbs ea x 10
100lbs ea x 10
100lbs ea x 10
100lbs ea x 10
Lying Leg Curls = 3 x 10
55lbs x 10
55lbs x 10
55lbs x 10
Pushups = 6 x 10 / Pullups
6 x 10 / 6 x 6
DELOAD
Phase 3
DAY 3 / Week 2
Friday 07-01-16
Bench Press = 1RM = 185lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 80lbs x 5
60% = 90lbs x 3
Dumbbell Bench Press = 4 x 10
40lbs x 10
40lbs x 10
40lbs x 10
50lbs x 10 *
Barbell Row = 3 x 10
80lbs x 10
80lbs x 10
80lbs x 10
Tricep Pushdowns = 3 x 10 / Overhead Dumbbell Triceps
80lbs x 10 / 30lbs x 10
80lbs x 10 / 30lbs x 10
80lbs x 10 / 30lbs x 10
Dumbbell concentration curl;
1×12 = 35lbs
x10 = 30bs
x8 = 25lbs
x8 = 20lbs
x6 = 15lbs
x6 = 12lbs