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themondtster
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Week1 day1. Squat-205#5*5. Bench-195#5*5. BB bent row- 145#5*5. Weighted dips-45# plate5*5. Weighted Pullups25#plate3*5. Light core.
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SL 5*5 log
- Thread starter themondtster
- Start date
themondtster
New member
Day2. Squat-215#5*5. Clean to overhead press 95#5*5. Deadlift 245#2*5. Weighted dips 45#plate- 5*5. Weighted Pullups 25#plate- 3*5. Ab machine-130#3*10. Seated calves 2/45#plates-3*10. Single arm DB press 50#3*5.(overhead press seems a lil light so did these). Added extra exercises to traditional 5*5, plus and extra set of deads cause one seemed too little. Also on my third day will all be single leg and accessories day with light weights so I can go heavy on legs again next week. Im going to work out A and B once a week and then an accessory day. Going every other day to gym. Will see how this goes. May be more mods in future.
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themondtster
New member
Day3. BenchFBB-205#3*4,185#3*4,135#3*10.
NGcablerow140#3*4,120#3*4,100#3*10.
Deadliftto4repPowershrug225#3sets,6reps 185#-3sets.
Single leg DB F Lunge 45#DBs 3*6.
Step up 45#DBs 3*6.
(Note..mowed yard before work out and self propel went out, so legs/calves and arms were already pretty taxed)
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NGcablerow140#3*4,120#3*4,100#3*10.
Deadliftto4repPowershrug225#3sets,6reps 185#-3sets.
Single leg DB F Lunge 45#DBs 3*6.
Step up 45#DBs 3*6.
(Note..mowed yard before work out and self propel went out, so legs/calves and arms were already pretty taxed)
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SPEKTOR-AAA
New member
Bro if your looking for tips/advice on your workout lets try and make this log a little more reader friendly. Clarify the workouts everything just bleeds together and is driving teh eyes crazy lol. Lets see some pics, some goals, etc. Is there anything specific you are looking for with this log in terms of advice? Good work stay consistent.
themondtster
New member
Sorry. I copy my notes from my note program on phone where I keep track of everything I do, and on my phone it looks ok. Just putting a log up for critiqueing. I'll try and make the rest legible. It won't let me go back and edit though.
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themondtster
New member
A lil more about me.
Weight 173-/+ a few each day.
Height 5'10"
About 15-18%BF. Not sure exact.
Goals- at the end of this year(December) I would like to Deadlift in the 390+, squat around 300+ and bench 255+. And a year from now to be Deadlift in the 400's, bench 295+, squat 350+.
Just finished a self made version of ed coan bench and Deadlift program. Met my goals on it. Deadlift max is 365, bench 235, squat 285.
Diet kinda sux right now...plenty of protein and calories but because GF is pregnant I tend to eat bad sometimes.
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Weight 173-/+ a few each day.
Height 5'10"
About 15-18%BF. Not sure exact.
Goals- at the end of this year(December) I would like to Deadlift in the 390+, squat around 300+ and bench 255+. And a year from now to be Deadlift in the 400's, bench 295+, squat 350+.
Just finished a self made version of ed coan bench and Deadlift program. Met my goals on it. Deadlift max is 365, bench 235, squat 285.
Diet kinda sux right now...plenty of protein and calories but because GF is pregnant I tend to eat bad sometimes.
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themondtster
New member
Week2.
Day1.
Squat-220#5*5.
Bench-200#5*5.
Bent over Row-150#5*5.
Weighted dips 45#plate-5*5. Weighted Pullups25# plate-3*5. Seated calves raise3/45#plates 3*10.
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Day1.
Squat-220#5*5.
Bench-200#5*5.
Bent over Row-150#5*5.
Weighted dips 45#plate-5*5. Weighted Pullups25# plate-3*5. Seated calves raise3/45#plates 3*10.
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themondtster
New member
Week2 Day2.
Squat 225#5*5.
Overhead press-105#5*5. Deadlift250#3*5.
Skull crushers- 75#5*5.
Wide grip chin ups BW3*5.
Hammer curls 30#DBs*10 35#DBs*10 40#DBs*8 45#DBs*6. 50#DBs*4( a lil body English to get 50#'s up).
Squat 225#5*5.
Overhead press-105#5*5. Deadlift250#3*5.
Skull crushers- 75#5*5.
Wide grip chin ups BW3*5.
Hammer curls 30#DBs*10 35#DBs*10 40#DBs*8 45#DBs*6. 50#DBs*4( a lil body English to get 50#'s up).
themondtster
New member
No problem, still kind of new at this.
Day 3.
Front squat-135#2*5.
Bulgarian split Squats-105#3*5 each leg.
Chest flies 50#DBs3*5.
Single arm DB bench press 50#3*10 each side.
Forward lunges 50#DBs alternating legs 3*5.
Bent over back flies- 40#DBs 3*5.
Under hand lat
pulldown-170#*10,190#*8,230#*4.
Side lunged-35#DBs3*5(bad form).
Behind back shrug245#3*9.
Power shrugs 195#3*6.
Seated calve raise 2-45#plates3*20.
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Day 3.
Front squat-135#2*5.
Bulgarian split Squats-105#3*5 each leg.
Chest flies 50#DBs3*5.
Single arm DB bench press 50#3*10 each side.
Forward lunges 50#DBs alternating legs 3*5.
Bent over back flies- 40#DBs 3*5.
Under hand lat
pulldown-170#*10,190#*8,230#*4.
Side lunged-35#DBs3*5(bad form).
Behind back shrug245#3*9.
Power shrugs 195#3*6.
Seated calve raise 2-45#plates3*20.
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themondtster
New member
My day 3 will be random. Mostly accessories, single leg exercises, and just what I seem to need work on and always full body. Days 1 and 2 will always have the main three in the same order with only a couple extras added. Feel free to tell me what you think or suggestions if it seems I'm doing something unneeded.
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What is the point in doing a "random day"
consistency is the name of the game when it comes to lifting and by just doing whatever exercises you feel like you're loosing the consistency. By all means do a few exercises to hit weak areas but have a planned routine to follow so you can monitor progress... That's the whole point of keeping a training log
consistency is the name of the game when it comes to lifting and by just doing whatever exercises you feel like you're loosing the consistency. By all means do a few exercises to hit weak areas but have a planned routine to follow so you can monitor progress... That's the whole point of keeping a training log
themondtster
New member
I was advised that a third day of heavy squating or deadlifts would be a lil much. So I work out legs with different lunges(which was suggested by another person for my balance). I figured I'd do 2/3 chest, 2/3 backs, and maybe 1/2/3 shoulders on top of that. It's not random as in I just wonder around but more as what I feel I need that day. If my tris don't feel worked during the week I may hit them hard with weighted dips or something. After a couple weeks on this routine I'm sure I will pretty much settle into a more fixed 3rd day. I figured two out of three days being very consistent would work, I could be wrong though! That's why this is up for advice and opinions. And thanks for yours, it will be considered.
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themondtster
New member
Week 3
Day1
Squat- 230#5*5.
Bench 205#2*5,1*4 (3rd set stalled on 5th),185#3*5.
Bent over BB row- 155#5*5.
Weighted dips-45#plate 5*5.
Weighted pull ups25#plate 3*5.
Seated calve raises 3/45# plates-3*15.
Because of my disappointing bench after going home and resting and re-energizing, my punishment was push-ups 5*20.
From My Droid Sukka!
Day1
Squat- 230#5*5.
Bench 205#2*5,1*4 (3rd set stalled on 5th),185#3*5.
Bent over BB row- 155#5*5.
Weighted dips-45#plate 5*5.
Weighted pull ups25#plate 3*5.
Seated calve raises 3/45# plates-3*15.
Because of my disappointing bench after going home and resting and re-energizing, my punishment was push-ups 5*20.
From My Droid Sukka!
themondtster
New member
Day2
Squat-235#5*5.
Overhead press 115#5*5.
Deadlift 255#3*5.
Skull crushers 85#3*5.
Wide grip Pullups BW3*5.
Hammer curls 40#DBs*10, 45#*6,50#*6.
From My Droid Sukka!
Squat-235#5*5.
Overhead press 115#5*5.
Deadlift 255#3*5.
Skull crushers 85#3*5.
Wide grip Pullups BW3*5.
Hammer curls 40#DBs*10, 45#*6,50#*6.
From My Droid Sukka!
themondtster
New member
Day 3.
Bulgarian split squat-115#3*5.
Forward lunge55#DBs 3*5.
BB bench press-135#*10,155#*10, 185#*6, 205#*4.
Incline bench-135#*10, 155#*6,175#*4,185#2.
DB chest flies 50#DBs3*8.
NG bench135#3*10.
Step up55#DBs2*5(couldn't do 3rd set cramp in buttox).
Bent over DB row 40#DBs*10,45#*8,50#*6,55#2*6.
NG cable row-80#*10,100#*10, 120#*6,140#*4.
Underhand lat pulldown- 150#*10,170#*8,190#6.
As extra mile stated I believe ill stick to this format on my third day and as reps increase on last set, then ill increase weight. Wanted to do two shoulder( DB press and power shrugs) but didn't have the energy.
From My Droid Sukka!
Bulgarian split squat-115#3*5.
Forward lunge55#DBs 3*5.
BB bench press-135#*10,155#*10, 185#*6, 205#*4.
Incline bench-135#*10, 155#*6,175#*4,185#2.
DB chest flies 50#DBs3*8.
NG bench135#3*10.
Step up55#DBs2*5(couldn't do 3rd set cramp in buttox).
Bent over DB row 40#DBs*10,45#*8,50#*6,55#2*6.
NG cable row-80#*10,100#*10, 120#*6,140#*4.
Underhand lat pulldown- 150#*10,170#*8,190#6.
As extra mile stated I believe ill stick to this format on my third day and as reps increase on last set, then ill increase weight. Wanted to do two shoulder( DB press and power shrugs) but didn't have the energy.
From My Droid Sukka!
themondtster
New member
Week4.
Day1
Squat-245#5*5(lost count, so did possible extra set...important phone call).
Bench 205#5*5.
Bent over BB row-160#5*5.
Weighted dips+50#5*5.
Weighted pullups+25#3*5.
Seated calve raise-160#3*10.
From My Droid Sukka!
Day1
Squat-245#5*5(lost count, so did possible extra set...important phone call).
Bench 205#5*5.
Bent over BB row-160#5*5.
Weighted dips+50#5*5.
Weighted pullups+25#3*5.
Seated calve raise-160#3*10.
From My Droid Sukka!
themondtster
New member
Day2.
Squat-250#5*5.
Clean to Overhead press-120#5*5.
Deadlift-265#3*5(getting really hard to keep grip, had to use mix grip on last few reps of last set).
Skull crushers- 75#5*5( dropped down from last week cause form was bad with the weight).
Wide grip chin up - BW3*5.
No time for hammer curls had to go to work.
From My Droid!
Squat-250#5*5.
Clean to Overhead press-120#5*5.
Deadlift-265#3*5(getting really hard to keep grip, had to use mix grip on last few reps of last set).
Skull crushers- 75#5*5( dropped down from last week cause form was bad with the weight).
Wide grip chin up - BW3*5.
No time for hammer curls had to go to work.
From My Droid!
themondtster
New member
Week4
Day3.
Bulgarian split squat- 105#*10, 125#3*5.
Bench press135#*10, 155#*10, 185#*6,205#*4.
Bent over DB row-40#*10, 60#3*5.
Forward DB lunge 60#3*5.
Incline bench- 135#*10,155#*8,175#*4,185#*4.
NG cable row-100#*10, 120*8,140#2*4.
Chest DB flies 40#*10, 50#3*6.
Bent over DB flies-35#*10, 45#3*5.
Moved up on some reps and weights but cut it a lil short cause have a long work weekend ahead.
From My Droid!
Day3.
Bulgarian split squat- 105#*10, 125#3*5.
Bench press135#*10, 155#*10, 185#*6,205#*4.
Bent over DB row-40#*10, 60#3*5.
Forward DB lunge 60#3*5.
Incline bench- 135#*10,155#*8,175#*4,185#*4.
NG cable row-100#*10, 120*8,140#2*4.
Chest DB flies 40#*10, 50#3*6.
Bent over DB flies-35#*10, 45#3*5.
Moved up on some reps and weights but cut it a lil short cause have a long work weekend ahead.
From My Droid!
johnnyrockit8665
New member
Looks Good Bro! I was advized to look into the 5X5 program so Ill definitely be following this to see what kind of results you get from it. Keep pushing that weight bro!!!
themondtster
New member
Looks Good Bro! I was advized to look into the 5X5 program so Ill definitely be following this to see what kind of results you get from it. Keep pushing that weight bro!!!
Thanks. I like it. Some other peoples logs and threads said they did it every other day repeating the workouts like A B A, I just changed the last day to focus on different exercises.
From My Droid!
themondtster
New member
Week5
Day1.
Squats-255#5*5.
Bench press-210#3*3(couldn't get more than 3 in a row so deloaded but was pretty spent already) 205#*3, 185#3*5.
Bent over BB row- 165#5*5.
Weighted dips- +50#2*10,1*7 (gonna go up on weight when I can 3 sets of 10).
Weighted Pullups-+25#3*5.
Seated valve raise- 3/45# plates 3*20.
Appears bench is gonna struggle throughout this. Oh well a failed bench day means 100 pushups tonight as punishment!
From My Droid!
Day1.
Squats-255#5*5.
Bench press-210#3*3(couldn't get more than 3 in a row so deloaded but was pretty spent already) 205#*3, 185#3*5.
Bent over BB row- 165#5*5.
Weighted dips- +50#2*10,1*7 (gonna go up on weight when I can 3 sets of 10).
Weighted Pullups-+25#3*5.
Seated valve raise- 3/45# plates 3*20.
Appears bench is gonna struggle throughout this. Oh well a failed bench day means 100 pushups tonight as punishment!
From My Droid!
themondtster
New member
Day2
Squat- 265#5*5.
Clean overhead press- 125#*5,115#4*5(new form/technique required me to drop down but feels like its working muscles better).
Deadlift- 270#4*4(mixed grip/alternated each set).
Wide grip chins BW5*5.
That's all I had time for, gotta go to work. Workouts taking longer as weight increases. I'm gonna try better time manage on my work days but ill prob still have trouble doing everything I want to do on those days. As long as I hit my main three I'm content.
From My Droid!
Squat- 265#5*5.
Clean overhead press- 125#*5,115#4*5(new form/technique required me to drop down but feels like its working muscles better).
Deadlift- 270#4*4(mixed grip/alternated each set).
Wide grip chins BW5*5.
That's all I had time for, gotta go to work. Workouts taking longer as weight increases. I'm gonna try better time manage on my work days but ill prob still have trouble doing everything I want to do on those days. As long as I hit my main three I'm content.
From My Droid!
themondtster
New member
Week5
Day3.
Bulgarian split squat-105*10, 125#4*5.
BBbench-135#*10,175#*8,185#*5,205#*4,225#*1,135#*10.
Bent over DB row- 40#*10,60#3*5,40#*10.
Forward DB lunges- 60#3*5.
Incline BB bench- 135#*10, 155#*6,155#*5,185#*2,135#*6.
NG cable row- 100#*10, 120#*8, 140#3*4.
Added extra sets and it def took its toll. No energy to go on so stopped before I hurt something.
From My Droid!
Day3.
Bulgarian split squat-105*10, 125#4*5.
BBbench-135#*10,175#*8,185#*5,205#*4,225#*1,135#*10.
Bent over DB row- 40#*10,60#3*5,40#*10.
Forward DB lunges- 60#3*5.
Incline BB bench- 135#*10, 155#*6,155#*5,185#*2,135#*6.
NG cable row- 100#*10, 120#*8, 140#3*4.
Added extra sets and it def took its toll. No energy to go on so stopped before I hurt something.
From My Droid!
johnnyrockit8665
New member
Damn bro sounds like a challenging program. I cant wait to give it a shot. Keep it up bro.
themondtster
New member
Yep. The program is pretty basic but gives steady results especially with my Squats. I like changing my thirst day the way I did cause the the Bulgarian split Squats help a lot with my legs. They are still sore from Friday.
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Will_I_am156
New member
Subbed mate. I'm doing Mehdi's Stronglifts 5x5 and have very similar stats and goals to you, keep up the good work!
themondtster
New member
Week6
Day1
Squat- 270#5*5.
BB bench press-(135#*8,185#2*4,205#*3warmup). 210#3*3,205#3*3,185#2*4,135#*10. (did extra warmup today but didn't help. Although the 3 sets did feel better than week before. Asking as I progress a lil each month ill take it.)
Bent over BB row-170#5*5, 135#*10.
Weighted dips-+50#3*8.
Weighted pull ups- +25#3*3.
Hammer curl DB- 35#*10, 40#*8,45#*6.
Overall feeling a lil week today. Feel either its the Squats taking it out of me or just the fact I worked today and had lil sleep, or both. At least I progressed on two exercises.
From My Droid!
Day1
Squat- 270#5*5.
BB bench press-(135#*8,185#2*4,205#*3warmup). 210#3*3,205#3*3,185#2*4,135#*10. (did extra warmup today but didn't help. Although the 3 sets did feel better than week before. Asking as I progress a lil each month ill take it.)
Bent over BB row-170#5*5, 135#*10.
Weighted dips-+50#3*8.
Weighted pull ups- +25#3*3.
Hammer curl DB- 35#*10, 40#*8,45#*6.
Overall feeling a lil week today. Feel either its the Squats taking it out of me or just the fact I worked today and had lil sleep, or both. At least I progressed on two exercises.
From My Droid!
johnnyrockit8665
New member
Dont beat yourself up bro everyone has days like that! Progress is Progress IMO. Get some sleep and hit it again next time!
themondtster
New member
YEAH that's the way I like to look at it. I realize that I'm gonna hit some obstacles. Prob a lot more soon to come since I've only been hitting it hard since April. I must say I've made a good deal of progress in a couple months. Thanks for the encouragement!
From My Droid!
themondtster
New member
Week6
Day2
Squat-275#5*5.
Overhead press- 120#5*5.
Deadlift- 275#4*4(mixed grip/alternated).
Skullcrushers- 75#5*5.
Wide gripe chinups- BW-3*5
Good day. Very satisfied. Felt great after workout. Just did a lil more stretches in between and some light walking on treadmill after heavy squats...helped a lot.
From My Droid!
Day2
Squat-275#5*5.
Overhead press- 120#5*5.
Deadlift- 275#4*4(mixed grip/alternated).
Skullcrushers- 75#5*5.
Wide gripe chinups- BW-3*5
Good day. Very satisfied. Felt great after workout. Just did a lil more stretches in between and some light walking on treadmill after heavy squats...helped a lot.
From My Droid!
johnnyrockit8665
New member
see now thats better!
themondtster
New member
Week6
Day3.
Bulgarian split squat-105#3*10.
BB bench- 135#5*10.
Bent over DB row- 45#5*10.
Forward DB lunge- 25#3*10.
DB flies chest-40#5*10.
Bent over DB flies back- 30#5*10.
Took a light day. Dripped the weight and increased the reps to gives my joints a break from the heavy lifting I've been doing over the last 4 months. Probably gonna do this next week as well.
From My Droid!
Day3.
Bulgarian split squat-105#3*10.
BB bench- 135#5*10.
Bent over DB row- 45#5*10.
Forward DB lunge- 25#3*10.
DB flies chest-40#5*10.
Bent over DB flies back- 30#5*10.
Took a light day. Dripped the weight and increased the reps to gives my joints a break from the heavy lifting I've been doing over the last 4 months. Probably gonna do this next week as well.
From My Droid!
johnnyrockit8665
New member
lookin good lookin good! sometimes you gotta listen to your body and take it easy from time to time. Aint no shame in that!
themondtster
New member
Week7
Day1.
Bench press-warmup, 205#3*3,210#3*3.
Pendlay row-warmup, 175#5*5.
Squat-warmup,280#5*5.
Still can't quite get my bench up, but feels like I may be able to get more sets. Didn't have time for anything extra because the few people in there on Sunday were using exactly what I needed and I had to go to work. Started using the Pendlay row cause with the higher weight I get better range of motion. ALso on Squats the last rep of each set was kinda cheated, so may deload next week.
From My Droid!
Day1.
Bench press-warmup, 205#3*3,210#3*3.
Pendlay row-warmup, 175#5*5.
Squat-warmup,280#5*5.
Still can't quite get my bench up, but feels like I may be able to get more sets. Didn't have time for anything extra because the few people in there on Sunday were using exactly what I needed and I had to go to work. Started using the Pendlay row cause with the higher weight I get better range of motion. ALso on Squats the last rep of each set was kinda cheated, so may deload next week.
From My Droid!
themondtster
New member
Day2
Squat- warmup,285#2*5,1*4,2*3. 245#2*5.
Clean to press-warmup,125#2*5,115#3*5.
Deadlift-295#2*4(mixed grip/alternated).
Pullups- BW3*7.
Push ups- 3*10.
Man those Squats are killing me....although everything over 265# has been a PR so ill take it. Next week will be official deload week. 20%.
From My Droid!
Squat- warmup,285#2*5,1*4,2*3. 245#2*5.
Clean to press-warmup,125#2*5,115#3*5.
Deadlift-295#2*4(mixed grip/alternated).
Pullups- BW3*7.
Push ups- 3*10.
Man those Squats are killing me....although everything over 265# has been a PR so ill take it. Next week will be official deload week. 20%.
From My Droid!
themondtster
New member
Week 7....no day 3. My daughter was born in Friday so took the whole end of the week off. Back to it on Monday with a deloaded routine.
From My Droid!
From My Droid!
johnnyrockit8665
New member
Congrats Bro!
themondtster
New member
Thanks yall....love my beautiful little girl. Now back to business.
Week8
15% deload rounded up to nearest 5/10#'s
Day1.
Squats- warmup,245#5*5.
BB bench press- 185#5*5.
Pendlay row- 155#5*5.
Felt good.
From My Droid!
Week8
15% deload rounded up to nearest 5/10#'s
Day1.
Squats- warmup,245#5*5.
BB bench press- 185#5*5.
Pendlay row- 155#5*5.
Felt good.
From My Droid!
themondtster
New member
Day2
Squats-255#5*5.
Clean to press- 105#5*5.
Deadlift-255#4*4.
From My Droid!
Squats-255#5*5.
Clean to press- 105#5*5.
Deadlift-255#4*4.
From My Droid!
themondtster
New member
Day 3
Bulgarian split squat-105#3*10.
BB bench-135*5*10.
Bent over DB row-45#5*10.
DB forward lunges-30#3*10.
DB flies chest- 45#5*10.
DB flies back-30#5*10.
Haven't been doing too many extras lately since I've started doing the T-nation 60 day challenge on August 1st.
From My Droid!
Bulgarian split squat-105#3*10.
BB bench-135*5*10.
Bent over DB row-45#5*10.
DB forward lunges-30#3*10.
DB flies chest- 45#5*10.
DB flies back-30#5*10.
Haven't been doing too many extras lately since I've started doing the T-nation 60 day challenge on August 1st.
From My Droid!
themondtster
New member
Week9
Day1. Squat-265#5*5.
Bench- 190#5*5.
Pendlay row- 165#5*5
Seated calve raises while waiting on bench. 2/45# plates.3*10.
From My Droid!
Day1. Squat-265#5*5.
Bench- 190#5*5.
Pendlay row- 165#5*5
Seated calve raises while waiting on bench. 2/45# plates.3*10.
From My Droid!
themondtster
New member
Day2.
Squats-270#5*5.
Clean to press- 115#5*5.
Deadlift-275#4*6
Love me some deadlifts!
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Squats-270#5*5.
Clean to press- 115#5*5.
Deadlift-275#4*6
Love me some deadlifts!
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themondtster
New member
Day3.
Bulgarian split squat-125#.2*10,1*5.
BB bench- 155#5*10.
Bent over DB row- 50#5*10.
All the energy I had. Lack of sleep from the newborn is catching up. Still gonna do my 60 challenge tonight after I rest for a while.
From My Droid!
Bulgarian split squat-125#.2*10,1*5.
BB bench- 155#5*10.
Bent over DB row- 50#5*10.
All the energy I had. Lack of sleep from the newborn is catching up. Still gonna do my 60 challenge tonight after I rest for a while.
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themondtster
New member
Week 10.
Day1 Squats-275#1*5,2*4,1*3.(knee/muscle started aching so cut it short not get injured).
BB bench-195#5*5.
Pendlay row-175#5*5
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Day1 Squats-275#1*5,2*4,1*3.(knee/muscle started aching so cut it short not get injured).
BB bench-195#5*5.
Pendlay row-175#5*5
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themondtster
New member
Day2.
Squats-285#3*5,3*3.(285 seems to be my limit, at least got more reps this time, but came about an inch short of parallel with half the reps as usual. Same weight I had to deload from.)
Clean to press- 120#5*5.
Deadlift- 295#4*4
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Squats-285#3*5,3*3.(285 seems to be my limit, at least got more reps this time, but came about an inch short of parallel with half the reps as usual. Same weight I had to deload from.)
Clean to press- 120#5*5.
Deadlift- 295#4*4
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themondtster
New member
Well this is week 10 so I'm gonna check my maxes next week then move on to the 5/3/1 program since it seems ill prob need the slower progresses from the point I'm at. So ill be loading in the new program.
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themondtster
New member
Day3.
Bulgarian split squat- 105#2*10.
BB bench press-135#3*10.
Bent over DB row- 40#3*10.
DB forward lunge-40#2*10.
DB flies chest-35#3*10.
DB flies back-25#3*10.
And off to work I go....kept it quick and light cause of long weekend working nights. Checking max's next week!!!! Hopefully I've made some progress.
From My Droid!
Bulgarian split squat- 105#2*10.
BB bench press-135#3*10.
Bent over DB row- 40#3*10.
DB forward lunge-40#2*10.
DB flies chest-35#3*10.
DB flies back-25#3*10.
And off to work I go....kept it quick and light cause of long weekend working nights. Checking max's next week!!!! Hopefully I've made some progress.
From My Droid!
themondtster
New member
Week11.
Day1
Bench maxout. Bar*20 135#*5 155#*3 185#*3 205#*1 225#*1 235#*1 240#*1.
Day2
Deadlift maxout- 135#*8 185*3 225*3 275#*1 315#*1 335#*1 355#*1 365#*1 375#*1(fail@3") 370#*1(fail@6")
Day3
Squat maxout- 95#*8, 145#*3, 195*3, 245#*1, 265*1, 285*1, 295*1, 300#*1
So up 5# on bench, 0 on deads and 15# on Squats which seems about right for this program. Wish bench went up more.
From My Droid!
Day1
Bench maxout. Bar*20 135#*5 155#*3 185#*3 205#*1 225#*1 235#*1 240#*1.
Day2
Deadlift maxout- 135#*8 185*3 225*3 275#*1 315#*1 335#*1 355#*1 365#*1 375#*1(fail@3") 370#*1(fail@6")
Day3
Squat maxout- 95#*8, 145#*3, 195*3, 245#*1, 265*1, 285*1, 295*1, 300#*1
So up 5# on bench, 0 on deads and 15# on Squats which seems about right for this program. Wish bench went up more.
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