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  1. #31
    Registered User Atom1980's Avatar
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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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  2. #32
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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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  3. #33
    Registered User Atom1980's Avatar
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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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  4. #34
    Registered User Atom1980's Avatar
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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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  5. #35
    Registered User Atom1980's Avatar
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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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  6. #36
    Registered User Atom1980's Avatar
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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. #37
    Registered User Atom1980's Avatar
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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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  8. #38
    Registered User Atom1980's Avatar
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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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  9. #39
    Registered User Atom1980's Avatar
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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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  10. #40
    Registered User Atom1980's Avatar
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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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  11. #41
    Registered User Atom1980's Avatar
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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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  12. #42
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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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  13. #43
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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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  14. #44
    Registered User Atom1980's Avatar
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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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  15. #45
    Registered User Atom1980's Avatar
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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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  16. #46
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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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  17. #47
    Registered User Atom1980's Avatar
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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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  18. #48
    Registered User Atom1980's Avatar
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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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  19. #49
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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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  20. #50
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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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  21. #51
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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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  22. #52
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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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  23. #53
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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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  24. #54
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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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  25. #55
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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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  26. #56
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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.
    Last edited by Atom1980; 09-14-2017 at 05:57 AM.
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  27. #57
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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.
    Last edited by Atom1980; 09-20-2017 at 06:32 PM.
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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.
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