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Please comment on the following
Thanks
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Principles:
-Rest between sets as little as possible
-Every set is one-rep (single) except on Squats
-Use a stopwatch
-Listen to music you hate
-Stay calm
-Dont stop if you fail a rep. Rest, focus and try again.
-Stop only when you fail 3x or when you get pissed and yell to get the lift. Remember stay calm.
-Ice down after training
-Sleep
Sun 9/7 - PM
Push Up - explode sets of 5 for 20 min: 170 reps
BB Curls - work up to 120 PR! ; back off to 105,
murdered 18 singles & failed once in 20 min.
Mon - PM
Standing Behind-neck Press - defeat 90% for 30 min
Pendlay Rows - work up to 1RM; back off to 90%, rape it for 30 min
Tue - AM
Trap-bar Farmer's Walk - crush 300 lbs for 15 min
Standing Military Press - work up to 1RM; back off to 90%, pound it for 30 min
Wed - AM
Back Squat - kill 225 lbs with 15+ reps / set for 15 min
Wed - PM
Deadlift - work up to 1RM; back off to 90%, take it down for 30 min
Weighed Dips - destroy 90% for 30 min
Thu - PM
Trap-bar Farmer's Walk - stomp 225 lbs for 15 min
Dips - work up to 1RM; back off to 90%, grind it for 30 min
BB Curls - blast 90% for 15 min
Fri - PM
Standing Military Press - pulverize 90% for 30 min
Clean - work up to 1RM; back off to 90%, rip it for 15 min
Sat - AM
Trap-bar Partial-Squat - obliterate 225 lbs with 15+ reps / set for 15 min
Sat - PM
Standing Behind-neck Press - work up to 1RM; back off to 90%, annihilate it for 30 min
Pendlay Rows - break 90% for 30 min
---
I will kick ass this week in my home-gym and will log my experience here.
-Peace
***
Current Stats:
245 lbs @ 22%(?) ; 5'10" ; 29 y/o
Training since 2002. Most of my training has been bitchass punk sessions.
Best PRs: @ bodyweight 230 lbs
Deadlift - 465
Back Squat - 455
Bench Press - 315
Dips - 3 wheels (135)
Push Press - 205
^ Geared Lifts
^ Beastdrol/Tren Ace/Test E
^ First & Only Full Cycle Jul-Oct-2012
Raw Natural PRs: @bodyweight 240 lbs
Deadlift - 405
Back Squat - 395
Bench Press - 295
Military Press - 170
BB Curl - 120
Pendlay Row - 195
Dips - 2 wheels (90)
***
Thanks
---
Principles:
-Rest between sets as little as possible
-Every set is one-rep (single) except on Squats
-Use a stopwatch
-Listen to music you hate
-Stay calm
-Dont stop if you fail a rep. Rest, focus and try again.
-Stop only when you fail 3x or when you get pissed and yell to get the lift. Remember stay calm.
-Ice down after training
-Sleep
Sun 9/7 - PM
Push Up - explode sets of 5 for 20 min: 170 reps
BB Curls - work up to 120 PR! ; back off to 105,
murdered 18 singles & failed once in 20 min.
Mon - PM
Standing Behind-neck Press - defeat 90% for 30 min
Pendlay Rows - work up to 1RM; back off to 90%, rape it for 30 min
Tue - AM
Trap-bar Farmer's Walk - crush 300 lbs for 15 min
Standing Military Press - work up to 1RM; back off to 90%, pound it for 30 min
Wed - AM
Back Squat - kill 225 lbs with 15+ reps / set for 15 min
Wed - PM
Deadlift - work up to 1RM; back off to 90%, take it down for 30 min
Weighed Dips - destroy 90% for 30 min
Thu - PM
Trap-bar Farmer's Walk - stomp 225 lbs for 15 min
Dips - work up to 1RM; back off to 90%, grind it for 30 min
BB Curls - blast 90% for 15 min
Fri - PM
Standing Military Press - pulverize 90% for 30 min
Clean - work up to 1RM; back off to 90%, rip it for 15 min
Sat - AM
Trap-bar Partial-Squat - obliterate 225 lbs with 15+ reps / set for 15 min
Sat - PM
Standing Behind-neck Press - work up to 1RM; back off to 90%, annihilate it for 30 min
Pendlay Rows - break 90% for 30 min
---
I will kick ass this week in my home-gym and will log my experience here.
-Peace
***
Current Stats:
245 lbs @ 22%(?) ; 5'10" ; 29 y/o
Training since 2002. Most of my training has been bitchass punk sessions.
Best PRs: @ bodyweight 230 lbs
Deadlift - 465
Back Squat - 455
Bench Press - 315
Dips - 3 wheels (135)
Push Press - 205
^ Geared Lifts
^ Beastdrol/Tren Ace/Test E
^ First & Only Full Cycle Jul-Oct-2012
Raw Natural PRs: @bodyweight 240 lbs
Deadlift - 405
Back Squat - 395
Bench Press - 295
Military Press - 170
BB Curl - 120
Pendlay Row - 195
Dips - 2 wheels (90)
***
