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  1. #301
    Registered User Darthdingo's Avatar
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    Month 7 / Week 1 = 65% x 5, 75% x 5, 85% x 5

    Friday 06-30-17

    Bench Press = 1RM = 220lbs
    WARMUP = Bar x 10
    40% @ 80lbs x 5
    50% @ 100lbs x 5
    60% @ 120lbs x 3
    MAIN LIFT
    65% @ 130lbs x 5
    75% @ 150lbs x 5
    85% @ 170lbs x 5 ( did 3 ) + First set last

    Dumbbell Bench Press = 5 x 10 @ 60% ( Week 1 @ 60% x 8, Week 2 @ 50% x 10, Week 3 @ 40% x 12 )
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10

    Dips = 5 x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    Last edited by Darthdingo; 06-30-2017 at 12:56 PM.
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  2. #302
    Registered User berserk2's Avatar
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    Smile 12 week shortcut to size

    hey, guys I just started Jim Stoppani's shortcut to size program, and I'm just wanted to hear others opinions on the program.
    let me know what you think.
    thanks
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  3. #303
    Registered User 17mahmoods's Avatar
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    Originally Posted by berserk2 View Post
    hey, guys I just started Jim Stoppani's shortcut to size program, and I'm just wanted to hear others opinions on the program.
    let me know what you think.
    thanks
    The general consensus and what the mods say as well, it's not the best program. Stoppani is more of a sales man then a trainer. So I would recommened against it. Lots of good routines in the stickies.

    It would be interesting to hear Darthdingo's opinion though since he did run it for quite a while.
    How much did your lifts increase by over the time period you have been running it? also your weight?
    Texas Method Log *https://forum.bodybuilding.com/showthread.php?t=173755621*

    Program spreadsheet **https://docs.google.com/spreadsheets/d/14MPWVNPbfmfkuoTMDaGih3pbM2-KQHZuSjcJPuwVE9c/edit?usp=sharing**

    FMH Crew Little Beast
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  4. #304
    Registered User Darthdingo's Avatar
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    Originally Posted by 17mahmoods View Post
    The general consensus and what the mods say as well, it's not the best program. Stoppani is more of a sales man then a trainer. So I would recommened against it. Lots of good routines in the stickies.

    It would be interesting to hear Darthdingo's opinion though since he did run it for quite a while.
    How much did your lifts increase by over the time period you have been running it? also your weight?
    5/3/1 is a much better program Especially the BBB Big But Boring variation. Just change up the Assistance exercises every two months to not get the body too used to the same thing over and over. I have been going 7 months on 5/3/1 BBB, and just now stalling a little on the final sets. But for 6 months straight I was adding weight each month, thus lifting heavier over the course of six month

    I forgot what the method is when you start stalling on 5/3/1 ? Like this Week 1 of Month 7, the final set is 85% x 5, and this week, I was only able to get like 3 sets in, no way a 4th without bad form and struggling like crazy. I need to dial it back, and what's the % to dial back to reset ?
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  5. #305
    Registered User Darthdingo's Avatar
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    Month 7 / Week 2 = 70% x 3, 80% x 3, 90% x 3

    Sunday 07-02-17

    Shoulders and Biceps

    - Standing Military Press – 1RM = 165lbs
    WARMUP = BAR x 10
    WARMUP = 40% @ 60lbs x 5
    WARMUP = 50% @ 75lbs x 5
    WARMUP = 60% @ 90lbs x 3
    70% @ 105lbs x 3
    80% @ 120lbs x 3
    90% @ 135lbs x 3 + First set last

    - DB Military Press – 5 X 10 @ 50% ( Week 1 @ 60% x 8, Week 2 @ 50% x 10, Week 3 @ 40% x 12 )
    35lbs dumbbells x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    - Barbell shoulder pulls = 5 X 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    - Lat shoulders
    15lbs x 12
    15lbs x 12
    15lbs x 12
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  6. #306
    Registered User Darthdingo's Avatar
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    Month 7 / Week 2 = 70% x 3, 80% x 3, 90% x 3

    Tuesday 07-04-17

    - Deadlift - 1RM = 260lbs ( Month 8 = 270lbs 1RM )
    WARMUP = Box Jump X 10
    WARMUP = 40% = 100lbs x 5
    WARMUP = 50% = 120lbs x 5
    WARMUP = 60% = 140lbs x 3
    70% @ 160lbs x 3
    80% @ 190lbs x 3
    90% @ 210lbs x 3 + First set last

    - Barbell Rows = 5 X 10
    50lbs x 10
    50lbs x 10
    50lbs x 10
    50lbs x 10
    50lbs x 10

    - Pull Ups = 5 X 5
    BW X 5
    BW X 5
    BW X 5
    BW X 5
    BW X 5

    - Sit ups = 3 x 10 ( Weighted 10lbs )
    X 10
    X 10
    X 10
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  7. #307
    Registered User Darthdingo's Avatar
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    Month 7 / Week 2 = 70% x 3, 80% x 3, 90% x 3

    Friday 07-07-17

    Bench Press = 1RM = 220lbs
    WARMUP = Bar x 10
    40% @ 80lbs x 5
    50% @ 100lbs x 5
    60% @ 120lbs x 3
    MAIN LIFT
    70% @ 140lbs x 3
    80% @ 160lbs x 3
    90% @ 180lbs x 3 ( did 3 ) + First set last

    Dumbbell Bench Press = 5 x 10 @ 60% ( Week 1 @ 60% x 8, Week 2 @ 50% x 10, Week 3 @ 40% x 12 )
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10

    Dips = 5 x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10
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  8. #308
    Registered User Darthdingo's Avatar
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    Month 7 / Week 3 = 75% x 5, 85% x 3, 95% x 1

    Sunday 07-10-17

    Shoulders and Biceps

    - Standing Military Press – 1RM = 165lbs
    WARMUP = BAR x 10
    WARMUP = 40% @ 60lbs x 5
    WARMUP = 50% @ 75lbs x 5
    WARMUP = 60% @ 90lbs x 3
    75% @ 110lbs x 5
    85% @ 125lbs x 3
    95% @ 140lbs x 1 + First set last

    - DB Military Press – 5 X 10 @ 50% ( Week 1 @ 60% x 8, Week 2 @ 50% x 10, Week 3 @ 40% x 12 )
    35lbs dumbbells x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    - Barbell shoulder pulls = 5 X 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    - Lat shoulders
    15lbs x 12
    15lbs x 12
    15lbs x 12
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  9. #309
    Registered User Darthdingo's Avatar
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    140lbs OH Press is my personal best
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  10. #310
    Registered User Darthdingo's Avatar
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    Month 7 / Week 3 = 75% x 5, 85% x 3, 95% x 1

    Tuesday 07-12-17

    - Deadlift - 1RM = 260lbs ( Month 8 = 270lbs 1RM )
    WARMUP = Box Jump X 10
    WARMUP = 40% = 100lbs x 5
    WARMUP = 50% = 120lbs x 5
    WARMUP = 60% = 140lbs x 3
    75% @ 175lbs x 5
    85% @ 200lbs x 3
    95% @ 225lbs x 1 + First set last

    - Barbell Rows = 5 X 10
    50lbs x 10
    50lbs x 10
    50lbs x 10
    50lbs x 10
    50lbs x 10

    - Pull Ups = 5 X 5
    BW X 5
    BW X 5
    BW X 5
    BW X 5
    BW X 5

    - Sit ups = 3 x 10 ( Weighted 10lbs )
    X 10
    X 10
    X 10
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  11. #311
    Registered User Darthdingo's Avatar
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    Month 7 / Week 3 = 75% x 5, 85% x 3, 95% x 1

    Friday 07-14-17

    Bench Press = 1RM = 220lbs
    WARMUP = Bar x 10
    40% @ 80lbs x 5
    50% @ 100lbs x 5
    60% @ 120lbs x 3
    MAIN LIFT
    75% @ 150lbs x 5
    85% @ 170lbs x 3
    95% @ 190lbs x 1 ( did 3 ) + First set last

    Dumbbell Bench Press = 5 x 10 @ 60% ( Week 1 @ 60% x 8, Week 2 @ 50% x 10, Week 3 @ 40% x 12 )
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10

    Dips = 5 x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10
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  12. #312
    Registered User Darthdingo's Avatar
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    Did not have a spotter, so too dangerous to attempt the 1 rep max. Stopped at the X 3 set
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  13. #313
    Registered User Darthdingo's Avatar
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    DELOAD

    Month 7 / Week 4 = 40% x 5, 50% x 5, 60% x 5

    Sunday 07-17-17

    Shoulders and Biceps

    - Standing Military Press – 1RM = 165lbs
    WARMUP = BAR x 10
    WARMUP = 40% @ 60lbs x 5
    WARMUP = 50% @ 75lbs x 5
    WARMUP = 60% @ 90lbs x 5


    - DB Military Press – 4 X 12 @ 50% ( Week 1 @ 60% x 8, Week 2 @ 50% x 10, Week 3 @ 40% x 12 )
    30lbs dumbbells x 12
    30lbs x 12
    30lbs x 12
    30lbs x 12
    30lbs x 12


    - Barbell shoulder pulls = 4 X 12
    30lbs x 12
    30lbs x 12
    30lbs x 12
    30lbs x 12


    - Lat shoulders
    15lbs x 12
    15lbs x 12
    15lbs x 12
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  14. #314
    Registered User Darthdingo's Avatar
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    DELOAD

    Month 7 / Week 4 = 40% x 5, 50% x 5, 60% x 5

    Tuesday 07-19-17

    - Deadlift - 1RM = 260lbs ( Month 8 = 270lbs 1RM )
    WARMUP = Box Jump X 10
    WARMUP = 40% = 100lbs x 5
    WARMUP = 50% = 130lbs x 5
    WARMUP = 60% = 160lbs x 5

    - Barbell Rows = 4 X 12
    50lbs x 10
    50lbs x 10
    50lbs x 10
    50lbs x 10


    - Pull Ups = 5 X 5
    BW X 5
    BW X 5
    BW X 5
    BW X 5
    BW X 5

    - Sit ups = 3 x 10 ( Weighted 10lbs )
    X 10
    X 10
    X 10
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  15. #315
    Registered User Darthdingo's Avatar
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    Month 7 / Week 3 = 75% x 5, 85% x 3, 95% x 1

    Friday 07-21-17

    Bench Press = 1RM = 220lbs
    WARMUP = Bar x 10
    40% @ 90lbs x 5
    50% @ 110lbs x 5
    60% @ 130lbs x 5
    MAIN LIFT


    Dumbbell Bench Press = 4 x 12 @ 60% ( Week 1 @ 60% x 8, Week 2 @ 50% x 10, Week 3 @ 40% x 12 )
    40lbs x 12
    40lbs x 12
    40lbs x 12
    40lbs x 12


    Dips = 4 x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10
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  16. #316
    Registered User Darthdingo's Avatar
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    OH Press and Bench got pretty heavy last time, I was barely doing the final reps, and cheating a bit to get them up. Time to reset 10% lower on those two.
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  17. #317
    Registered User Darthdingo's Avatar
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    Month 8 / Week 1 = 65% x 5, 75% x 5, 85% x 5

    Monday 07-24-17

    Shoulders and Biceps

    - Standing Military Press – 1RM = 140lbs
    WARMUP = BAR x 10
    WARMUP = 40% @ 60lbs x 5
    WARMUP = 50% @ 70lbs x 5
    WARMUP = 60% @ 80lbs x 3
    65% @ 80lbs x 5
    75% @ 100lbs x 5
    85% @ 110lbs x 5 + First set last

    - DB Military Press – 5 X 10 @ 50% ( Week 1 @ 60% x 8, Week 2 @ 50% x 10, Week 3 @ 40% x 12 )
    35lbs dumbbells x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    - Barbell shrugs = 5 X 10
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10

    - Lat shoulders
    12lbs x 10
    12lbs x 10
    12lbs x 10
    Last edited by Darthdingo; 07-24-2017 at 06:47 AM.
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  18. #318
    Registered User Darthdingo's Avatar
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    Month 8 / Week 1 = 65% x 5, 75% x 5, 85% x 5

    Wednesday 07-26-17

    - Deadlift - 1RM = 250lbs ( Month 8 = 260lbs 1RM )
    WARMUP = Box Jump X 10
    WARMUP = 40% = 90lbs x 5
    WARMUP = 50% = 110lbs x 5
    WARMUP = 60% = 130lbs x 3
    65% @ 150lbs x 5
    75% @ 170lbs x 5
    85% @ 190bs x 5 + First set last

    - Dumbbell Rows = 5 X 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    - Pull Ups = 5 X 5
    BW X 5
    BW X 5
    BW X 5
    BW X 5
    BW X 5

    - Sit ups = 3 x 10 ( Weighted 10lbs )
    X 10
    X 10
    X 10
    Last edited by Darthdingo; 07-26-2017 at 07:06 AM.
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  19. #319
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    Month 8 / Week 1 = 65% x 5, 75% x 5, 85% x 5

    Friday 07-28-17

    Bench Press = 1RM = 200lbs
    WARMUP = Bar x 10
    40% @ 70lbs x 5
    50% @ 90lbs x 5
    60% @ 120lbs x 3
    MAIN LIFT
    75% @ 120lbs x 5
    85% @ 135lbs x 5
    95% @ 155lbs x 5 + First set last

    Dumbbell Bench Press = 5 x 10 @ 60% ( Week 1 @ 60% x 8, Week 2 @ 50% x 10, Week 3 @ 40% x 12 )
    80lbs x 12
    80lbs x 12
    80lbs x 12
    80lbs x 12
    80lbs x 12

    Dips = 5 x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10
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  20. #320
    Registered User Darthdingo's Avatar
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    Month 8 / Week 2 = 70% x 3, 80% x 3, 90% x 3

    Monday 07-31-17

    Shoulders and Biceps

    - Standing Military Press – 1RM = 140lbs
    WARMUP = BAR x 10
    WARMUP = 40% @ 60lbs x 5
    WARMUP = 50% @ 70lbs x 5
    WARMUP = 60% @ 80lbs x 3
    70% @ 90lbs x 3
    80% @ 100lbs x 3
    90% @ 115lbs x 3 + First set last

    - DB Military Press – 5 X 10 @ 50% ( Week 1 @ 60% x 8, Week 2 @ 50% x 10, Week 3 @ 40% x 12 )
    35lbs dumbbells x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    - Barbell shrugs = 5 X 10 / Super Set Lat shoulders
    100lbs x 10 / 12lbs x 10
    100lbs x 10 / 12lbs x 10
    100lbs x 10 / 12lbs x 10
    100lbs x 10 / 12lbs x 10
    100lbs x 10 / 12lbs x 10
    Last edited by Darthdingo; 07-31-2017 at 06:35 AM.
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  21. #321
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    Month 8 / Week 2 = 70% x 3, 80% x 3, 90% x 3

    Wednesday 08-02-17

    - Deadlift - 1RM = 250lbs ( Month 8 = 260lbs 1RM )
    WARMUP = Box Jump X 10
    WARMUP = 40% = 90lbs x 5
    WARMUP = 50% = 110lbs x 5
    WARMUP = 60% = 130lbs x 3
    70% @ 160lbs x 3
    80% @ 180lbs x 3
    90% @ 200lbs x 3 + First set last

    - Dumbbell Rows = 5 X 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    - Barbell Rows = 5 X 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

    - Sit ups = 3 x 10 ( Weighted 10lbs )
    X 10
    X 10
    X 10
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  22. #322
    Registered User Darthdingo's Avatar
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    Month 8 / Week 2 = 70% x 3, 80% x 3, 90% x 3

    Friday 08-04-17

    Bench Press = 1RM = 200lbs
    WARMUP = Bar x 10
    40% @ 70lbs x 5
    50% @ 90lbs x 5
    60% @ 120lbs x 3
    MAIN LIFT
    70% @ 125lbs x 3
    80% @ 145lbs x 3
    90% @ 165lbs x 3 + First set last

    Dumbbell Bench Press = 5 x 10 @ 60% ( Week 1 @ 60% x 8, Week 2 @ 50% x 10, Week 3 @ 40% x 12 )
    80lbs x 12
    80lbs x 12
    80lbs x 12
    80lbs x 12
    80lbs x 12

    Dips = 5 x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10
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  23. #323
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    Month 8 / Week 3 = 75% x 5, 85% x 3, 95% x 1

    Monday 08-07-17

    Shoulders and Biceps

    - Standing Military Press – 1RM = 140lbs
    WARMUP = BAR x 10
    WARMUP = 40% @ 60lbs x 5
    WARMUP = 50% @ 70lbs x 5
    WARMUP = 60% @ 80lbs x 3
    75% @ 95lbs x 5
    85% @ 110lbs x 3
    95% @ 120lbs x 1 + First set last

    - DB Military Press – 5 X 10 @ 50% ( Week 1 @ 60% x 8, Week 2 @ 50% x 10, Week 3 @ 40% x 12 )
    35lbs dumbbells x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    - Barbell shrugs = 5 X 10 / Super Set Lat shoulders
    100lbs x 10 / 12lbs x 10
    100lbs x 10 / 12lbs x 10
    100lbs x 10 / 12lbs x 10
    100lbs x 10 / 12lbs x 10
    100lbs x 10 / 12lbs x 10
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  24. #324
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    Month 8 / Week 3 = 75% x 5, 85% x 3, 95% x 1

    Wednesday 08-10-17

    - Deadlift - 1RM = 250lbs ( Month 8 = 260lbs 1RM )
    WARMUP = Box Jump X 10
    WARMUP = 40% = 90lbs x 5
    WARMUP = 50% = 110lbs x 5
    WARMUP = 60% = 130lbs x 3
    75% @ 170lbs x 5
    85% @ 190lbs x 3
    95% @ 215lbs x 1 + First set last

    - Dumbbell Rows = 5 X 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    - Dips = 5 X 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10

    - Sit ups = 3 x 10 ( Weighted 10lbs )
    X 10
    X 10
    X 10
    Last edited by Darthdingo; 08-10-2017 at 06:22 AM.
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  25. #325
    Registered User Darthdingo's Avatar
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    Month 8 / Week 3 = 75% x 5, 85% x 3, 95% x 1

    Friday 08-12-17

    Bench Press = 1RM = 190lbs
    WARMUP = Bar x 10
    40% @ 70lbs x 5
    50% @ 90lbs x 5
    60% @ 120lbs x 3
    MAIN LIFT
    75% @ 130lbs x 5
    85% @ 145lbs x 3
    95% @ 165lbs x 1 + First set last

    Dumbbell Bench Press = 5 x 12 @ 60% ( Week 1 @ 60% x 8, Week 2 @ 50% x 10, Week 3 @ 40% x 12 )
    80lbs x 12
    80lbs x 12
    80lbs x 12
    80lbs x 12
    80lbs x 12

    Barbell Rows = 5 x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
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  26. #326
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    DELOAD week
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  27. #327
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    Month 8 / Week 4 DELOAD = = 40% x 5, 50% x 5, 60% x 5

    Monday 08-07-17

    Shoulders and Biceps

    - Standing Military Press – 1RM = 140lbs
    WARMUP = BAR x 10
    WARMUP = 40% @ 60lbs x 5
    WARMUP = 50% @ 70lbs x 5
    WARMUP = 60% @ 80lbs x 5




    - DB Military Press – 4 X 12 @ 50% ( Week 1 @ 60% x 8, Week 2 @ 50% x 10, Week 3 @ 40% x 12 )
    35lbs dumbbells x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10


    - Barbell shrugs = 4 X 12 / Super Set Lat shoulders
    100lbs x 10 / 12lbs x 10
    100lbs x 10 / 12lbs x 10
    100lbs x 10 / 12lbs x 10
    100lbs x 10 / 12lbs x 10
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  28. #328
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    Month 8 / Week 4 DELOAD = = 40% x 5, 50% x 5, 60% x 5

    Wednesday 08-16-17

    - Deadlift - 1RM = 250lbs ( Month 8 = 260lbs 1RM )
    WARMUP = Box Jump X 10
    WARMUP = 40% = 90lbs x 5
    WARMUP = 50% = 125lbs x 5
    WARMUP = 60% = 150lbs x 5



    - Dumbbell Rows = 4 X 12
    35lbs x 12
    35lbs x 12
    35lbs x 12
    35lbs x 12


    - Dips = 4 X 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10


    - Sit ups = 3 x 10 ( Weighted 10lbs )
    X 10
    X 10
    X 10
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  29. #329
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    Month 8 / Week 4 DELOAD = = 40% x 5, 50% x 5, 60% x 5

    Friday 08-18-17

    Bench Press = 1RM = 190lbs
    WARMUP = Bar x 10
    40% @ 75lbs x 5
    50% @ 95lbs x 5
    60% @ 115lbs x 5



    Dumbbell Bench Press = 4 x 12 @ 60% ( Week 1 @ 60% x 8, Week 2 @ 50% x 10, Week 3 @ 40% x 12 )
    80lbs x 12
    80lbs x 12
    80lbs x 12
    80lbs x 12


    Barbell Rows = 4 x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
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  30. #330
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    Month 9 / Week 1 = 65% x 5, 75% x 5, 85% x 5

    Monday 08-21-17

    Shoulders and Biceps

    - Standing Military Press – 1RM = 145lbs
    WARMUP = BAR x 10
    WARMUP = 40% @ 50lbs x 5
    WARMUP = 50% @ 65lbs x 5
    WARMUP = 60% @ 80lbs x 5
    65% @ 85lbs x 5
    75% @ 100lbs x 5
    85% @ 110lbs x 5 + First set last

    - DB Military Press – 5 X 10 @ 50% ( Week 1 @ 60% x 8, Week 2 @ 50% x 10, Week 3 @ 40% x 12 )
    35lbs dumbbells x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    - Barbell shrugs = 5 X 10 / Super Set Lat shoulders
    110lbs x 10 / 15lbs x 10
    110lbs x 10 / 15lbs x 10
    110lbs x 10 / 15lbs x 10
    110lbs x 10 / 15lbs x 10
    110lbs x 10 / 15lbs x 10
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