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  1. #301
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    6/10

    1)Squat (paused)
    -up to 335 x 2x3
    -up to 255 x 2x5

    2a)DB rolling ext. - up to 70s x 7
    2b)Leg ext
    2c)stepup

    3)1-arm cable row
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  2. #302
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    6/11
    1)"suitcase deadlift walk"
    -up to 120/205 x 10 ft. [could have gone further but no room]

    2)Farmer's 120s x 4 sets

    3)DB skull crushers
    30x10
    40x10
    50x10

    4)1-leg press
    -up to 150 x 5
    2-leg deep
    -up to 4plates/side by 10

    5)biceps
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  3. #303
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    Training updates from past few weeks

    PRs-
    deadlift 475x1
    squat 375x1 deep paused

    Heavy training numbers
    Deadlift - 415 10x1
    Squat - 325 10x1


    Higher volume numbers

    Day1
    Squat 225 5x12
    Pullup/pulldown 5x12

    Day 2
    Deadlift 255 5x12
    DB floor press 85s 5x12
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  4. #304
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    6/30

    1a)Squat - 4 sets of 8 up to 285
    225x17

    1b)BB curl 4 sets of 6 up to 75-85?
    45x17

    2)1-leg press
    3)1-arm row
    4)abs
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  5. #305
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    7/3
    1a)Sumo SLDL - up to 335 x 10
    SLDL - 255 x 17
    1b)DB floor press - up to 105s x 8
    85s x 17

    2+accessory stuff
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  6. #306
    Registered User danki's Avatar
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    7/3

    1a)Squat - up to 335 x 4
    1b)Pullups - 4x4-6

    2a)Wall squat
    2b)heel elevated squat (135) 3x8

    3)rows
    4)Leg ext.
    5)calves
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  7. #307
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    7/5
    1)1-leg press
    2)SLDL (135) 4x15
    3)Pushups
    4)abs
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  8. #308
    Registered User danki's Avatar
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    7/6

    1)Squat (335) 10x1
    2a)Farmer's walks (100s)
    2b)Seated rows (up to 190?)
    3a)wall squat
    3b)close stance leg press
    4)abs
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  9. #309
    Registered User danki's Avatar
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    7/7

    1)Deadlift (425) 10x1
    2a)Glute march
    2b)RDL (up to 325 x 6), 135 x 30
    3)DB bench (100s) 6,4
    4a)biceps
    4b)triceps
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  10. #310
    Registered User danki's Avatar
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    Haven't recorded workouts for about a month while ive been trying new stuff. Currently doing more a a high frequency inspired routine.

    8/16

    1)Squat with 2 second pause - up to 355x1
    Squat with 10 second pause - up to 295x1

    2)Speed deadlifts ~ 6x1 255-255

    3)DB incline (70s) 9,9,9 (drop set on third set)
    4)BW row 3x8

    5/6 Bis/Tris
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  11. #311
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    8/17

    1)Squat with pause
    warm-up up to 325x1

    Squat with pause
    -up to heavy set of 5 295x5

    -245 x 10,8 (will focus on sets of 6-8 and a little more "mind muscle" connection)

    2)DB incline (70s) 4x8-10, 8 (drop set)

    3)BW rows 4x8, seated row 1x25

    4)Lunges 3x10-15
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  12. #312
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    8/19

    1)Squat with pause - up to 375x1
    -255 3x5
    -205 1x30 second pause

    2)Incline DB bench (80s) 3x6
    3)Seated rows - up to 225x5, 105x25
    4+) Circuit (BW box squat, RKC plank, glute bridge)
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  13. #313
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    8/19

    1)Paused squat - up to 365 x 5 x 1
    20 -second paused squats (205) 5x1

    2)DB incline bench (80s) 8,8,6

    3)Triceps
    4a)Glute bridge isos 5x5
    4b)BW squats 5x10
    5)Calves
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  14. #314
    Registered User danki's Avatar
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    8/20

    1)Speed deadlift -
    355 5x1
    305 5x1

    2)BW rows ~4-5 sets 8,8,8,6,6
    3)Stepups 5x10
    4)seated cable rows 2-3x20+
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  15. #315
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    8/21

    1)Squat 10x1 (315-355)
    2)10 second paused squats ~5x1 - up to 255

    3a)DB incline bench up to 90s x 4
    3b)BW row 4-5x6-8

    4a)BW squats 5x12
    4b)seated calves (45) 5x12
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  16. #316
    Registered User danki's Avatar
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    8/23

    1)Speed deadlifts (305-325) 8x1
    2)30 second paused zercher squats 5x1 - up to 95

    3a)BW row 13,10,10,10,12
    3b)Pushups 13,13,13,13,13

    4a)biceps 4x15
    4b)tricpes 4x15
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  17. #317
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    8/24
    1)Squat 8x1 (315-355)
    2)10 second paused squat 5x1 (225-265)

    3a)DB incline bench 5x10 (60s-65s)
    3b)Farmer's 5x 2 long trips ~ 200ft (85s)

    3a)BW squats 3x20
    3b)seated calves 3x20 (35-45)
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  18. #318
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    8/25
    1)High stepups (BW) 8x3
    2)Db bench (90s) 10,10,8
    3)Seated cable high row (-up to 150) 3x10
    4)BW rows (high) 2x15
    5)Pushups 2x15
    6)1-leg press (1plate per side) 3x20
    7)Incilne bench-rp (45) 35-25-15
    8)BW glute bridge-rp 35-25-15
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  19. #319
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    8/26

    1)Deadlifts - up to 405 3x1
    315 5x3

    2a)DB bench - up to 90s x 4
    75s 2x7

    2b)Farmers - up to 90s x 3 trips

    3)Stepups BW 4x15

    4a)Triceps 4x15
    4b)Biceps 4x15
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  20. #320
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    8/27

    1)Squat
    315 3x1
    335 3x1
    355 3x1
    315 3x3

    2)DB bench
    50sx15
    60sx15
    70sx15
    60sx10
    60sx10

    3)Seated cable row 5x12-15 (110-150)

    4)BW squats 3x20
    5)calves
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  21. #321
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    8/28

    1)1-leg press - 3x10-15 - up to 90/side

    2)DB incline 5 sets
    45s x 15
    55s x 12
    65s x 10
    55s x 10
    55s x8

    3)Farmer's 75s-85s 5 sets

    4)1-leg extensions 3x15 - up to ~50

    5a)Biceps 5x15
    5b)triceps 5x15
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  22. #322
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    8/30

    1)Deadlift - up to 405x1
    -315 3x5

    2a)Triceps 2-3x12
    2b)Glute bridge 4x20
    2c)Biceps 2-3x12

    3a)1-leg press (55/side) 4x15
    3b)seated calves (25) 4x20
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  23. #323
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    8/31

    1)Squat - up to 365 2x1
    275 3x5

    2)DB bench (85s) 10,8
    3)Seated cable row (160) 10,8

    4)BW stepups 15,15,10,10
    5)1-leg extensions (45lbs) 4x15
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  24. #324
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    9/1

    1)Deadlift - up to 405 2x1
    deadlift 325 3x5

    2a)Tricep pressdowns on lat pulldown (60) 2x13
    2b)DB curls (30s) x 10, 32.5s x 10

    3)Glute bridge BW-45lbs 3x20

    4)1-leg press (80lbs/side) 4x15
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  25. #325
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    9/2

    1)Squat - up to 345 x 1x2, 345 x 5x1
    2)DB bench (95s) 10,8
    3)Farmer's (100s) 2 trips
    4)Mid-height stepups 4x10
    5)1-leg extensions (35lbs) 4x20
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  26. #326
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    9/3
    1)Deadlift (405) 3x1, (355) 5x1
    Deadlift (135) 3x15

    2)1-leg press - 70lbs/side 4x15-20

    3)Triceps 2x15-20
    4)Biceps 2x15-20
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  27. #327
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    9/4
    1)1-leg press
    -up to 115/side x 7, 70/side x 20

    2)DB bench (100s) x 10, (70s) x 16
    3)1-arm cable row (70)x10, (50) x 16
    4)1-leg ext. (70)x2x10, (50)x2x20
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  28. #328
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    9/5

    1a)Paused squat (325) 5x1
    2b)BW box squats 5x10

    2a)Stepups 4x8
    2b)Pull throughs (90-120) 4x10-15

    3)Triceps 2x12
    4)Biceps 2x12
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  29. #329
    Registered User danki's Avatar
    Join Date: Feb 2013
    Age: 36
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    9/6

    1a)Deadlift -
    375 x 3x 1-1-1
    325 x 1 x 2-2-2
    1b)BW box squats 4x5

    2)DB bench (70s) 23, 16
    3)1-arm cable row (50) 20, 15

    4a)Stepups 3x8
    4b)Pullthroughs (90lbs) 3x15
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  30. #330
    Registered User danki's Avatar
    Join Date: Feb 2013
    Age: 36
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    9/7
    1)1-leg press
    45/side x 30
    70/side x 3 x20
    45/side x 30

    2a)Squat (205) 4x5
    2b)BW squat 4x10

    3)Tricep pressdowns (90) 2x6-8
    4)EZ curl - up to ?65 x 8

    5)Leg extensions 5x20-30
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