[B][U]Week 0: Day 4[/U][/B]
Deadlift/Back
[U]DL: Sumo[/U]
75x1x4 (165 lb)
125x1x2 (275 lb)
145x1x2 (319 lb)
175x1 (385 lb)
195x1x2 (429 lb)
3" Block
195x1 (429 lb)
225x1 (496 lb)
2" Deficit
125x3x3 (275 lb)
Printable View
[B][U]Week 0: Day 4[/U][/B]
Deadlift/Back
[U]DL: Sumo[/U]
75x1x4 (165 lb)
125x1x2 (275 lb)
145x1x2 (319 lb)
175x1 (385 lb)
195x1x2 (429 lb)
3" Block
195x1 (429 lb)
225x1 (496 lb)
2" Deficit
125x3x3 (275 lb)
[B][U]Week 0: Day 5[/U][/B]
OHP/Triceps/Shoulders
[U]OHP: Swiss Bar, medium grip[/U]
bar x8x3
85x5
125x5
145x5
155x5
165x5
[U]CG Pin Press: Bar 15" off pad, thumb from smooth[/U]
barx3x3
75x3 (165 lb)
115x3 (253 lb)
135x3 (287 lb)
155x3 (341 lb)
[U]Rolling DB ext:[/U]
30s x8
40s x8
55s x7
[U]Super Rom Laterals:[/U]
2.5s x15x3 (super slow last rep)
[U]Triceps Kickbacks: 35 degree bench[/U]
20s x10
40s x10 (too heavy)
[U]FacePulls: Technique Bar[/U]
30x15+5 x3
[U]DB Cleans:[/U]
20s x15x2
[U]Chest Supported DB Rows:[/U]
40s x10x2
[B][U]Week 0: Day 6[/U][/B]
DE Lower
[U]Speed Squat: 12" Box, SSB, straight weight[/U]
Bar x3x3
135x2
185x2
225x2
275x2
315x2
365x1
405x1 (325 = 80%)
[U]Belt Squat: Close Stance, no box[/U]
135x3
180x3
225x3
[B][U]Week 1: Day 1[/U][/B]
ME Bench
[U]Bench: Duffalo Bar[/U]
bar x8x4
60x5 (132 lb)
90x3 (198 lb)
110x3 (242 lb)
130x3 (286 lb)
145x3x5 (319 lb)
[U]Spoto Press: Index on Ring[/U]
120x3 (264 lb)
130x3 (286 lb)
140x3 (308 lb)
[U]Bamboo Bar Bench: 5kg technique Bar[/U]
50x20x3
[U]Superset:[/U]
Rope Triceps Pushdowns: 50x10x4
Curls: Rackable curl bar: 35x10x4
[U][B]Week 1: Day 1[/B][/U]
ME Lower/Squat
[U]Squat: Duffalo Bar, Suit Bottoms[/U]
bar x3x3
80x3 (176 lb)
130x3 (285 lb)
150x1 (331 lb)
180x1 (396 lb)
200x1 (441 lb)
220x3 (484 lb) 80%
227.5x3 (501 lb) 82.5%
235x3 (518 lb) 85%
[U]Double Pause Squats: Cambered Squat Bar, Raw[/U]
bar x3
135x3
225x3
315x3
355x3
395x3
[U]GM: PowerSpeed Bar[/U]
bar x5
135x5
185x5
225x0 (back was fried)
[U]Reverse Hypers:[/U]
270x10x3
[U]Oblique Raises:[/U]
10
30x10
55x10
[U]Calf Raises:[/U]
90x10x3
[U]Lu Raises:[/U]
2.5s x10x2
5s x10
The Lu Raises seem to be the silver bullet against this tendonitis that coming from my shoulders. I feel much better doing these & will continue to do them after every squat workout.
[youtube]FfDy-4HN_PU[/youtube]
[B][U]Week 1: Day 3[/U][/B]
DE Upper
[U]Speed Bench: Swiss Bar, chains, bands (doubled Minis)[/U]
45x8x4 (start 11:07am)
95x3
125x3x3 (add chains)
145x3x3 (add chains)
125x3x3 (add chains & Doubled Minis)
145x3x3 (add chains & Doubled Minis) (finish: 11:26)
[U]BodyBuilder Bench: PowerSpeed Bar, Middle finger on ring, elbows out[/U]
140x6
190x6
230x6
250x6
280x1 (Comp Grip)
320x1 (Comp Grip)
[U]Lying Triceps Ext: Rackable Curl Bar[/U]
95x6x4 (very easy compared to last week)
[U]DB Cleans:[/U]
20s x12x3
[U]Triceps Push Downs: Rope[/U]
60x6x4
[U]Curls: Rackable Curl Bar[/U]
35x6
45x6
55x6
65x6
[U]Lu Raises:[/U]
5s x10
10s x10x2
[U]Pulldowns: Wide Neutral Grip[/U]
110x12x2
[B][U]Week 1: Day 4[/U][/B]
Deads
[U]DL Sumo: Rep PowerSpeed Bar[/U]
75x1x4 (165 lb)
125x1x2 (275 lb)
150x1 (331 lb)
180x1 (396 lb)
200x1 (441 lb)
Stopped here. Back was burnt out.
[U]Week 1: Day 5[/U]
OHP/Shoulders/Tris
[U]OHP: Swiss Bar, medium grip[/U]
45x8x3
95x5
135x5
155x5
165x5
175x5
[U]Close Grip Pin Press: Bar 15" off bench[/U]
bar x8
75x3 (165 lb)
120x1 (264 lb)
Too much pain in my left shoulder. Shut the workout down.
[B][U]Week 1: Day 6[/U][/B]
Skipped. Back too fatigued from deadlifts
[B][U]Extra work: Day 7[/U][/B]
[U]1/8 Mile Run:[/U]
2M 47S (embarassing time, but I have to start somewhere)
[U]Oblique Raises: 45 degree Hyper[/U]
10
20x10
40x10
75x10
[B][U]Week 2: Day 1[/U][/B]
Heavy Bench
[U]Bench: Duffalo Bar[/U]
bar x8x4
60x5 (132 lb)
90x3 (198 lb)
110x3 (242 lb)
135x3 (297 lb)
155x2x4 (341 lb)
155x3 (341 lb)
[U]Spoto Press: Duffalo Bar, Index on Ring[/U]
122.5x3 (270 lb)
132.5x3 (292 lb)
142.5x3 (314 lb) PR for the this setup
[U]Bamboo Bar Bench:[/U]
50x20
70x20
90x20
[U]Decline Triceps Ext: Rackable Curl Bar[/U]
bar x3 + 2 mini bands
85x6x4 + 2 mini bands
[U]Rolling DBs: Decline[/U]
20s x8
30s x8
40s x8
[U]DB Cleans:[/U]
30s x8x3
[B][U]Week 2: Day 2[/U][/B]
Heavy Squat
[U]Squat: Duffalo Bar, Suit Bottoms[/U]
bar x3x3 add suit
80x3 (176 lb)
100x3 (220 lb)
130x1 (286 lb)
150x1 (331 lb)
180x1 (396 lb)
200x1 (441 lb)
227.5x3 (501 lb)
235x3 (518 lb)
242.5x2 (534 lb)
[U]Double Pause Squat:[/U]
325x3
365x3
405x3
[U]Belt Squat: 16.5" Box, close stance[/U]
90x6
180x6
270x6
90x6 + short light band
90x6 + short strong band
[U]GHR:[/U]
8,8,8
Beast bro, IN
F*ck double paused squats lol, you pausing half way then bottom?