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7-15-17
Deadlift
Warmup
390x3
415x2
440x3
440x2
415x2
405x2
High box Speed Squat
Warmup
225x2 8 sets
Straight leg dead lifts, Banded pullups, Calf raises, Abs, Dumbell shrugs.
Dead lift went great today. I think I could have done 4 reps with 440. This is close to a rep PR for me.
Next week is 90% and I'm looking forward to it.Started looking at meets and one coming up in my area October and one in December only problem is they are different federations.
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7-16-17
Bench
Week 9 Day 1
Warmup
245x1
260x1
260x1
265x1
265x1
275x1
All performed with a pause and all were a smoke show, love this program.
Blue Sling shot
300x1
315x1
330x1
335x-
The 330 went very well and I should have done the 335 then but didn't. I took after and wasn't breathing right also 1st move off the chest was to my face. I did all of these with a pause.
Bench 135lbs hundred reps AMRAP each set to 100 reps.
30
20
15
16
16
2
This is a lot of work and I felt it through my shoulders, chest and tris!
Chest supported rows, Banded face pulls, Foremarm curls.
I was dead after this lift but very happy how it went.
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7-18-17
Speed Deads
235x3 9 sets
High Box Squat
Warmup
315x2
315x2
335x2
355x2
335x2
335x2
Goodmornings
275x3
295x3
315x3
335x3
Abs
Right knee still sore used a wrap and that stopped the pain. It is getting better but its slow to heal.At least I was able to put some weight on the bar.
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7-20-17
Week 9 day 2
Last day of this program
1 board bench
Warmup
245x1
265x1
280x1
295x1
315x1
Bench
225x6 5 sets
Pulldowns,Dumbell overhead press,
JM press pullover close grip bench superset.
This was a good a day. I was very happy to make the 1 board press at 315. This finished out this program. I really liked this program not sure if I will max out to see where I am because my partners have different ideas so we will see. I would do this program again.
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7-22-17
Deadlift
Warmup
415x2
440x1
465x2
465x1
440x2
415x2
Speed highbox squat
Warmup
225x2 8 sets
Leg press, calf raises, abs, pull downs, dumbell shrugs.
This was the most I have pulled for reps since 1991.Great day but did mess up 2nd rep I breathed in and out at the bottom. Still got the 2 nd rep.
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7-23-17
Bench with chains
Warmup
185x3 chain 8 sets
195x3
Dumbell Bench
50x8
60x8
70x8
80x8
90x8
Dumbell rows, Face pulls, Hammer curls
My bench form is getting better it took a long time to figure out that its a full body movement.
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7-25-17
Speed deads
Warmup
245x3 8 sets
High box squat
Warmup
315x2
335x2
355x2
365x2
335x2
335x2
Goodmornings
275x3
315x3
335x3
345x3
Right knee getting better but still needed to wrap it. I use Tommy Kono knee sleeves normally but have had to wrap my right knee a few weeks.
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7-27-17
Bench
Warmup
225x3
245x2
265x2 6 sets
245x2
225x2
More bench
230x6 4 sets
Pulldowns, Dumbell Military, Super set JM press,Pullover, Close grips.
Seemed a little tight tonight in the shoulders but it loosened up after a few working sets. My partner thought this was a good idea to do this work out tonight. I'm a little beat after this.
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7-29-17
Deadlift
Warmup
405x1
425x2
450x1
475x1
475x-
425x2
425x2
Not a bad day but not a great day. I wanted to pull 475 for 2 but it didn't happen. I was going to do it for a single but it just wasn't there. The 475 for 2
would have tied a lifetime PR, even still this is the most weight I have pulled in seven years.
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7-30-17
Bench with Chains
Warmup
185x3
205x2
215x2
225x1
225x1
225x1
215x2
215x2
225x2
230x1
230x1
210x3
210x3
215x1
225x1
235x1
Seated Rows, Face pulls
My training partner thought this was a good idea of for a work out. I'm beat after this. Chains are !00lbs.
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8-1-17
Speed Deads
Warmup
225x3 8 sets
High Box Squat
Warmup
315x2
335x2
355x2
375x2
Leg press, Band leg curls, Abs, Band Pull throughs.
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8-3-17
Bench
Warmup
205x2 2 sets
225x2 2 sets
245x2 2 sets
265x2 2 sets
285x2 2 sets
Last rep last set had a little help finger tips.
Pin Press
Warmup
245x1 10 sets
Pull downs, Dumbell military, Abs.
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8-4-17
Deadlift
Warmup
365x5 3 sets
Goodmornings
225x5 2 sets
245x5 2 sets
Went to the gym at 5 today and it is a lot harder doing this early morning.
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8-7-17
Bench
Warmup
185x3 100lbs chain
205x3
225x3
245x1
255x1 Help finger tips
Close grip Bench
225x3
245x3 4 sets
No other work today.
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8-8-17
High Box Squats
Warmup
315x2
355x2
375x2
405x1
455x1
475x-Help
425x1
425x1
425x1
Speed deadlift
Warmup
225x3 8 sets
Barbell rows, Abs
Right knee is still hurting but not much. Will go lower next time. I was only going to go up to 375 but my partners had me go up to 475. It helps to have partners.
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8-19-17
Dead lift
Warmup
345x3
375x5
375x5
405x5
Medium box squat
Warmup
225x3 8 sets
Good mornings
225x5 5 sets
Dumbell shrugs, Seated calf raise, Abs, Pulldowns
I was only going to do 3 sets of 5 at 375 but my partners challenged me to do 405 and I did probably had 2 more in me. Was sandbagging at 375.
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8-20-17
1 board Bench
Warmup
225x3
245x3
265x3
285x1
305x1
315x1
275x1
275x1
275x1
Bench
225x8
225x8
Chest supported row, Incline dumbell, Side lateral, front lateral, Bent over lateral.
Bench went real well today since I haven't benched in about 10 days.
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8-22-17
Speed Deadlift
Warmup
225x3 8 sets
Low Box Squats
Warmup
275x1
315x1
335x1
300x1
300x1
300x1
These were tough this morning because its been a while since I squated to normal height. Did use a wrap on my right knee this morning. It still hurts a little but later in the day it might be fine.
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8-24-17
Speed bench with red bands
Warmup
135x2 9 sets 3 different grips
Bench
warmup
225x3
245x3 3 sets
Close grip bench
225x3
225x3
225x5
Cable push downs, Rope cable tri pushdown, Ez Curl bar, Curl machine.
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8-27-17
Bench
Warmup
235x3 10 sets
Barbell Military
135x5 5 sets
Pull ups, Dumbell incline press
This was a tough work out 10 sets at 75%.
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8-30-17
Speed deads
Warmup
225x3 8 sets
Squat to low box
Warm up
315x1
335x1
355x1
320x1 3 sets
Goodmornings
225x5
245x5 3 sets
Band leg curls, Abs
This was a good day but still had to wrap right knee.Its getting better but its slow.
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9-2-17
Deadlift
Warmup
405x1
455x1
475x1
455x1
425x2
405x2
Speed Squat
Warmup
225x2 10 sets
Good mornings
245x5 5 sets
Calf raises, Pulldowns, Abs and shrugs super set 3 sets of 10.
I was only going to go up to 435 but my partner pushed me and I tied a current record. The other positive was I squated with out a box today, Each week I am getting better and my right knee is hurting less and less. I guess that's the way it is when your older.
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9-3-17
Bench
Warmup
185x2 2 sets
205x2 2 sets
225x2 2 sets
245x2 2 sets
265x2 2 sets
285x2
285x2 with help on 2nd rep
Overhead press
145x5 5 sets
Superset with
Band pullups
5 reps 5 sets
Incline dumbell press, Tri pushdowns, Hammer curls.
Bench was tough today 12 sets working sets! Pretty tired after this was done.
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9-6-17
Squats
Warmup
315x1
335x1
355x1
315x2
315x2
Speed Deadlift
Warmup
245x2 8 sets
Bench
Warmup
200x8 2 sets
Rows 225x5 6 sets this was superset with bench.
One leg curls with band
3 sets 10 reps
Abs, monster walks.
Squats went well. Not using a box for heavier weight I haven't done this in about 2 months. Felt good. Right knee felt pretty good tonight.
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9-8-17
Deadlift
Warmup
315x3
355x2
285x3 8 sets
Squats
Warmup
Right knee was hurting so stopped
Pulldowns, Shrugs, abs.
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9-13-17
Squats
Warmup
315x1
365x1
315x2
315x2
Had to wrap my right knee. Also moved my feet together a little. One of my lifting partners suggested I was to wide. This may also be the source of my knee hurting too. My squat looks better now too because I am more upright and not bent over.
Bench
Warmup
185x3 8 speed sets
Deadlift
Warmup
275 12 sets of singles
Stiff leg deadlift, abs.
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9-16-17
Deadlift
warmup
315x2
365x1
395x1
325x3 8 sets
Squats
warmup
225x2 9 set
Suspended goodmornings
135x3 2 sets
225x5 5 sets
My leg right side below the knee hurt like a tooth ache after this work out. It was a good work out but hurt like a bitch. I need to go to the orthopedic Doctor. Funny thing was after about a half hour it was gone.
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9-17-17
Bench
Warmup
225x3
255x1
285x1
250x3 5 sets
Incline Dumbell press
45x20
55x20
55x18
Cable seated rows, Dumbell laterals, Tri push downs super set with curls, 100 reps.
Good bench day and over all work out went really well.
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9-20-17
Squat
Warmup
315x1
345x1
375x1
325x2
325x2
Reverse hyper
50x20
50x20
Right knee still sore and used my wrap again tonight. Lift was good tonight, I got there late due to work but I did what I wanted to do.
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9-21-17
Bench
Warmup
205x8 2 sets
Incline dumbell
50x10
60x10
70x10
Pulldowns, skull crushers, Cable tri, Ez curl scott bench, Cable curls.