Deadlift + BTN Press

1. Deadlift

405lbs Deadlift x 5 singles (1 minute 30 seconds rest in between sets)

2. Behind The Neck Jerk

205lbs x 6 singles in 10 minutes

3. Chins

25 reps

Close Grip Bench Press + Rows

1. Close Grip Bench Press

180lbs x 18 Singles

(1 minute rest between sets except for the first 3)

2. Rows

A few sets of 10-20

Squats + Deadlifts

1.Squats

10x1 w/ 315

2. Deadlifts

250x5
290x5
335x5

3. Hammer Strength Rows


65lbs/hand x a few reps x a few sets

Squats + Bench + Cheat Rows

1. Squats

6x1 w/ 315

2. Close Grip Bench Press

15x1 w/ 180

3. Cheat Rows

8 x 2 w/ 225

4. Incline Treadmill Sprints

13km/h @ 15 incline x 20 seconds each x 8

Incline Bench

1. Squat

Worked up to 315x1 -- Not part of the plan but then I can't start the day without some kind of squat lol.


2. Incline Bench-- Gonna lower this so that I get 8-10 reps on my '1' week.

135x5
155x3
170x2



3. Chin Ups

3 sets of 8, 5, 5

4. Overhead Press

90x3
105x10

5.Rows

2x10 w/45lbs

6. Incline Treadmill Sprints

10 x 13km/h @ 15 incline (20 seconds each)

Squats + Deadlifts

1. Squats
205x3
235x3
270x9 (Looking at my vid, I probably could have gotten 10 reps with this.)


2. Deadlifts

280x3
325x3
365x5 (This wasn't hard but I think I should lower my deadlift training max even more so that on the next cycle I'll be getting 10 reps for my '3' week.)

3. Leg Press

200x15
300x15
300x12

4. Good Mornings

90 3x10


5. Machine Rows

Lots of sets of 10 w/ 45lbs on each hand.

6. Chin Ups

15 total reps

7. Lat Pull Downs

A few sets of 10

8. Incline Treadmill Sprints

12-12.5km/h @ 15 incline x 10

Squats + Overhead Press

 I have significantly lowered my training max in order to push for more reps and more growth (hopefully lol). Everything felt painfully heavy-- I am not happy.

1. Squats
190x5
235x5
250x10


2. Overhead Press

75x3
90x3
100x10

3. Chins

3 x 5 reps

4.DB Overhead Press

30x10
50x10 (used a bit of leg drive for the last rep)

5.Machine Rows

3 sets of 10 w/90lbs for one of the machines--I don't know what it's called.

3 sets of 10 w/ 110lbs for another machine-- I don't know what it's called again lol.


6. Incline Treadmill Sprints

12-13.5km/h @ 15 incline x 20 seconds each --- 12 sprints

Incline Bench + Deadlifts

1. Incline Bench

160 x 6

2. Chin Ups

Total Reps 26

3. Deadlifts

390x3
405x1 x 2 sets

Pause Squats + Press + Deadlifts

1. Pause Squats

Worked up to 315x1

2. Press

70x5
80x5
90x10

3. Deadlifts

Worked up to 370x5

4. V Handle Pull Ups

32 Total reps

5. Incline Treadmill Sprints

Gym was closing down so I only did 5.

20 second sprints @ 14km/h-- 15 incline x 5

Squats + Cleans

1. Squat

215x5
250x5
280x5 x 2 sets

2. Pull ups

8 sets of 5 pull ups

3. Cleans

120x5
140x5
155x5

4. Dips

2 sets x 10 reps (shoulders didn't like this)


5. Incline Treadmill Sprints

(14km/h @ 15 incline x 15 seconds each) x 16

Incline Bench

1. Incline Bench

115x5
135x5
155x8

 Incline Bench presses feel much more easy than flat bench for me so for now... this is gonna be my main lift while I just use flat bench as hypertrophy work.

2. BB Bench Press

1. 135x10
2. 115x10
3. 90x20

3. Pull Ups

Sets of 5, 3 and 2 pull ups to 30 reps including 45lbs weighted pull ups x 3 & 20lbs weighted pull ups x 2

4. Dumbbell Rows
80x8
100x20
60x10

5. Incline Treadmill Sprints

14km/h @ 15 incline x 10 sprints (15 seconds each.)

Hill Sprints @ 5:45am! No excuses!

I'm going to try to do some conditioning 3x a week (Monday, Wednesday and Friday) @ 5:30am in the morning.


Today, I took a weighted back pack with 35lbs and ran some hill sprints.

I ran 8 of them. Nothing too hard.


For those of you who say you don't have time to lift weights or run, MAKE some time for it. It doesn't have to be everyday, start with 1 or 2 days a week. Set some obtainable goals and then take action! When you reach your goals, set higher goals!

Pause Squats + Deadlifts + Light Bench

EVERYTHING felt REALLY HEAVY today. Not good.

1. Pause Squats

135x5
160x5
195x5

2. Deadlifts

320x5
360x3
405x1


3. Light Bench

185x5
135x16
135x8


4. V Bar Pull Ups-- pull ups up to sternum

7 sets x 3 reps

5. Incline Treadmill Sprints

15 x 15 seconds @ 16km/h -- 15 incline

Squats + Clean & Press + Pull ups

1. Squats

245x5
270x3
315x3

Weights felt like shit today, only managed 3 reps. This is a PR@ 209lbs anyway.


2.  Clean & Press

95x3
110x3
125x3

3. V-Bar Pull Ups

8 sets x 3 reps
1 set of 8 reps

I'm probably not lowering myself down enough so I need to work on this next time I do chins.


4. Incline Treadmill Sprints



14-15km/h x 15 seconds x 12 @ 15 incline

Incline Bench

I'm really liking the early morning sessions. Woke up at 5:45 today, ate and headed off @ 6:30.


1. Incline Bench

125x3
145x3
160x3

Not flat benching as a main movement anymore.


2. DB Press

A few sets of 6-8. Should have went way lighter though.


3. Pull Ups

3 pulls
3 pulls
3 pulls
5 pulls
2 pulls

Total: 16

Need to set a better progression scheme for this.

4. Lat Pull Downs

100x20
120x10
110x10

5. Incline Treadmill Sprints

16km/h @ 15 incline x 5 sprints @ 15 seconds each.

Squats + Deadlifts

1. Squats

210x3
260x3
295x3
315x1
335x1

2. Deadlifts

290x3
340x3
385x3
405x1
425x1

3. Squats

135 3x10

4. RDL

135 3x10

5. Incline Treadmill Sprints

16km/h @ 15 incline x 5 (Starting very easy for these-- 10 seconds and 15 seconds makes a big difference... at least for me)

Clean & Press

Woke up at 6 today and headed to the gym at 7. I like it this way.

1. Clean & Press

90x3
100x3
115x3
135x1

145x1



180x1 Power Clean
205x1 Power Clean



2. Pull Ups

24 pull ups 8x3

2 sets iso holds @ 30 seconds at the top

3. Boring But Big Overhead press

5x10 w/ 65lbs (way too light-- will bump this up next week)

4. Incline Treadmill Sprints

16km/h @ 15 incline-- 15 second sprints x 5 (starting light because I added 5 seconds to each sprint.

Squats + Bench+ Incline Bench + Rows

1. Squats
135x5
165x5
195x5
225x1
245x1
270x1
290x1
315x1

2. Bench

125x5
145x5
165x5
145x8

3. Rows

80x10
100x10
145x8

4. Incline Treadmill Sprints

16km/h @ 15 incline

16 sprints x 10 seconds each-- I think last one was 15 seconds

5. Incline Bench

110x5
135x5
145x5

6. Neck work

Deadlifts

1.Deadlifts

275x5
320x5
360x5
405x1
450x1

Boring But Big Deadlifts
225x10
315x8... rest for 30 seconds and then 2 more reps
275x10
225x10
225x10

2. Incline Treadmill Sprints

16km/h @ 15 incline

x15 sprints 10 seconds each

Last one was 20 seconds

Squats + Clean & Press

1. Squats

210x5
240x5
270x6
315x1 x 2 sets


2. Clean & Press

90x3
100x3
110x3
135x1

3. Pull Ups

1x3 pull ups
3x5 pull ups
1x2 pull ups

4. Incline Treadmill Sprints 16km/h --15 highest incline

x 12 sprints in 10 minutes

Squats + Deads + Chins

1. Squats
135x10
180x10
225x5
270x8

2. Deadlifts

225x3
270x3
315x3
385x3
405x3

3.Pull Ups

4 sets x 5 reps

4. Incline Treadmill Sprints -- 16km/h (15 incline)

10 sprints in 7:16 minutes (10 second sprints)

Press

1. Overhead Press 90lbs 3x5 Warm up

2. Close Grip Bench
135x5
145x4
155x3
165x2
180 x 3 singles

3. DB Cleans
35x10
40x10
50x10

4. Overhead Tri extensions
35x20
55x15
40x20


5. Incline Treadmill Sprints

20 seconds x 3 16km/h
20 seconds x 2 14km/h
20 seconds x 3 10km/h

Strict Press

1. Overhead Press

140 x 3

2. Incline Treadmill Sprints @ 16km/h + 15 incline (highest)

20 second sprints x 3

10 second sprints x 5

Deadlifts + Bench

1. Deadlifts

365 5x5

2. Bench Press

180 5x 3,3,4,1,1

3. Incline Treadmill Sprints

8 x 10 second sprints

Goal is to run 8 x 10 second sprints @ 16km/h and 15 incline grade (highest) in 15 minutes 3x a week. Then I will go from there.

Cleans + Squats

1. Cleans

155lbs 5x5

2. Squat

Couldn't find 35's so I had to jump to 315

5x2

3. Incline Treadmill Sprints 16km/h -- Highest Incline


20 x 10 second sprints

Strict Press + Rows

1. Strict Press

135 5x3


2. Barbell Rows

155 5x5

3. Incline Treadmill Sprints  @ 16km/h-- highest (15) incline

20 seconds x 3 sprints (these killed me lol)

10 seconds x 6 sprints

Deadlifts + Bench + Pull ups

1. Deadlifts

345lbs 5x5

2. Close Grip Bench Press

180lbs 5x3


3. Pull ups

5 sets x 4 reps

Cleans + Squats

Didn't have much time training this week so I did something other than my usual 5x5.

1. Cleans

135x3
155x3
185x3



2. Squat
230x3
270x3
335x2
300x3

3. Incline Treadmill Sprints

16km/h speed
Grade 15 incline
10 second sprints x 12/30-40 seconds rest

Strict Press + Rows

1. Strict Press

105x3
120x3
135x3
120x7
105x8 Press Behind Neck

 
2. Pull Ups 4 sets x 3 reps

3. Barbell Rows

115x3
135x3
150x7
135x8
115x8

4. Treadmill Incline Sprints

Grade 12 incline (highest)
Speed 12-14

x 8

Deadlifts + Bench

1a. Power Clean warm up

PR -- 215lbs
Failed 225-- bar slipped! Pissed!


1b. Deadlifts 335  5x5


2. Bench Press
x5
x5
x3
x1
x2

Cleans + Squats

1. Cleans

145 5x5

2. Squats

270 5x5

Jumped 20lbs today because I couldn't find the plates to jump 10.

3. 7 x 2 pull ups

4. 400 meters run x 3 (120 seconds rest)

Strict Press + Rows

1. Strict Press 

x5

x5

x4

x3

x2

2. Bent over rows

135 5x5

Deadlifts + Close Grip Bench + Pull Ups

1. Deadlifts

325lbs 5x5 (I think I might have done 6 sets lol. I always lose count.)

Next week 335 deadlift 5x5

2. Close Grip Bench Press

165 6 sets of 5

Next week 175lbs 5x5

3. Pull Ups

6 sets of 2 reps

4. A few games of pick up basketball



Note: I feel great. No more bullshit box squats, floor presses and useless assistance work that doesn't help me at all.

Cleans + Squats

1. Cleans

135 5x5


2. Squats

250lbs 6 sets x 5 reps (was supposed to do 5 but then didn't know if got it right, so did one more just in case.)

3.  Jump & Run (Suicide x 1-- starting really easy and working up.)

Clean & Press + Rows + Jumps

1. Clean & Press

125lbs 5x5

2. Pull Ups

5 sets of 2 + 1 set of 5

3. Bent Over Row

125lbs 5x5


4. Jump session

Jumped around -- max height jumps averaged around 30-32".

5. Interval running + Suicide run x 1

Deadlift + Bench

1. Deadlift

315lbs 5x5

2. Neck Extensions and Flexions

2x20 extensions w/45lbs
2x20 flexions w/20lbs


3. Close Grip Bench Press

155 5x5 (I think I did 6 sets though lol)

4. Pull Ups

5 sets of 2 reps

Back Squats, Clean & Press

1. Back Squats

Worked up to 315x1 (Not happy with this considering before I started to do Box Squats, I was squatting 350 in my sleep. The conjugate method doesn't work well for me and I will certainly not do box squats to bring up my raw squat because experience has told me it doesn't work and many experienced lifters say the same.)


225 5x5



2. Clean and Press

110 5x5

3. Basketball and some sprints.

I'm not even gonna track down how many sprints I'm doing. Just run until I'm tired.

Front Squats & Deficit Deads

1. Front Squats

205 5x5


2.4" Deficit Deadlifts

Worked up to 315x4. Stopped there.


3.Farmers Walks

95x40 yards
120x 20 yards
145 x 15 yards


3. Basketball & Sprints

Played a bit of basketball and then just tossed that piece of crap around and run after it.

Front Squats & Bench Press

1. Front Squats


Worked up to 295x1, failed 315.
135x5
225x5
180x5
155x5
135x5
155x5
180x5

2. Close Grip Bench Press

90x5
135x5
155x5
180x5
110x5
135x5
180x5


3. DB Swings

45x25
30x25
30x25

Clean & Press

1. Clean & Strict Press

90x5
110x5
135x5
110x5
135x3 (Fail so had to use leg drive to finish 5 reps)
90x5
110x5
90x5

2.  Seated Cable Rows
60x10
80x10
100x10
80x10
80x10

3. Farmers Walks

100x40 yards
120x40 yards
145x 20 yards
170x 20 yards
145x 40 yards

Deadlifts & Strict Press

1. Deadlifts-- I usually use a hook grip but been playing around with just a double overhand grip for my light sets.

270x2 Double Overhand grip
290x2 Double Overhand grip
315x2 Double Overhand grip (PR)
360x2
385x2
360x3
325x3 Double Overhand grip (PR)
285x3 Double Overhand grip

 360x3 

2. Strict Press

100x3
110x3

125x6

3. Farmers Walks

100lbs x 40 yards (I'm guessing the distance lol)
40lbs overhead waiters walks x 40 yards
40lbs overhead waiters walks w/ one hand and the other normal x 40 yards
145lbs x 40 yards

4. Chin ups

A few sets of 4


5. Goblet Squats

55x10x2 sets
60x10x2 sets
145x5

6. Lat Pull Downs

3x10 w/ 100lbs

7. Tricep extensions

55 x 10 x 2
60 x 10

8. Dumbbell Bicep curls

A few sets with 30lbs

Front Squats, Bench Presses, 1 Arm Rows & Farmers Walks

1. Front Squats

135x5
180x5
205x3
225x3
270x3

2. Close Grip Bench Presses

90x10

110x10

135x10

180x5

3. 1 Arm Rows

80x8

100x8

130x8

4. Farmers Walks

155 x whatever

170 x whatever

Deadlifts & Military Press

1. Deadlifts

270x5
315x5
360x5
405x5 (PR)

2. Strict Press

90x5
105x5
120x8

Bench

1. Strict Press warm up

3x5 w/ 110lbs

2. Close Grip Bench Press

Worked up to an easy single w/ 205

3. 1 Arm Dumbbell Rows

85 x 8
100 x 8
130 x 15
110 x 8

4. Farmers Walk Finisher for 20 minutes

145, 130, 120, 110, 100, 90, 80, 70, 60, 50, 40 x 20 yards

ME Lower -- Squats, Deadlifts

Warm up--

Box Jumps to a 46" box

A few running jumps-- managed to hit 31-32"

1. Box Squat warm up

Worked up to 245x1

2.  Deadlifts

Worked up to 405x1

3. Free Squats because I like them the most

210x5
245x5
275x5

Getting back into it after a few weeks rest from free squatting.

Box squat form work + Push Presses and Farmers Walks

Today was supposed to be Rep upper but I felt like practicing box squats.

1. Box Squats

Worked up to 245 x 5 for form work

2. Push Presses

135 x 5

155 x 5

185 x 5

3. Farmers Walks

320lbs (160 each hand)/145kg (73kg each hand)
290lbs (145 each hand)/132kg (66kg each hand)
260lbs (130 each hand)/118kg (54kg each hand)

 

 

ME Upper + RE Lower + Farmers Walks

1. Incline Bench Press

Worked up to 185 x 2, then 195 x 2

 185 x 2

 195 x 2 (shit form lol)

2. Foam Box Squats (12" box + foam)

225 x 6
225 x 4

and then all the way up to 30 reps

 225 x 6 Box squats

Kim worked up to 365lbs @ 185lbs body weight -- free squat -- that's 1.97 his bodyweight, closing in on 2x!

 365 with a silly and stupid psych up.

3. DB Alternate Bench

45 x 10 each hand

55 x 10 each hand

65 x 10 each hand

4.  DB Rows

80 x 8
100 x 8
145 x 8
100 x 8

5. Farmers Walks

100 x 40 yards
130 x 40 yards
145 x whatever this is-- I dropped them not because I couldn't finish but my pants were falling down and I'm sure nobody wants to see that.

ME Lower - Front Squats + Mini Brick Shit House + Plate Pushes

1.  Front Squats 3RM


-- Not happy with my numbers today but I'm sure they will improve next time.

Worked up to 270x1

225x3
245x3

 245x3 (video)

135x10

2. 4" Deficit Deadlifts

135x3
180x3
225x3
245x3
270x3
315x3

 315 x 3 (video)

365x1

3. Mini Brick Shit House x 3 circuits as fast as possible -- 3 minutes 15.

60%x5 Jerk (135lbs)
5 inverted rows
10 Dumbbell swings w/ 40lbs

4. 5 sets of Plate Pushes w/ 45lbs (25 yards) (1 minute rest in between sets)

RE Upper + Brick Shit House + Farmers Walks

Chin Ups 12 reps focusing on good technique

1a. Close Grip Floor Press w/ 65% x 40 reps

x18, 6, 7, 4, 5

1b. Face Pulls

4x12 w/ 25lbs, 30lbs -- 2 second hold at the 'top'

2. Strict DB Overhead

40x0, 50x6 & 40x4, 35x10

3. Lat Pull Downs

130 x 10, 140x8. 110x 8, 100x 10

4. Tri Pushdowns

60x15, 60x10, 40x30

5. Mini Brick Shit House x 3 circuits as fast as possible


8 push ups, 8 inverted rows, 15 yard farmers walk w/80lbs (tri's were fried... had trouble doing the push ups lol. Can you say W-E-A-K?)


So I was pissed... and decided to do farmers walks.

6. Farmers Walks

110 x 50 yards
100 x 50 yards
90 x 50 yards
80 x 50 yards

160lbs x 10 yards

ME Upper + RE Squat -- Floor Press, Box Squat, DB Bench, Rows

48" Seated Box Jump from Sunday--

1. Floor Press

180x4

205x1(wanted to go for 2)

190x4 





2. Box Squat (60%) x 50 reps

x many sets of 8, 5, 3

3. DB Bench


70x15, 80 x 10

4. Chest Supported Rows

35 x 10
45 x 10

5. Cable Row

100 x 10 x 3 sets

6. Plate Pushes (w/45lb plate)

x 8 sets of 25 yards (1 min rest)

Box Squats, Military Press and Chin ups

1. Parallel Box Squats (14")

Worked up to 315x1 and 335x1 (but I don't think this one counts because I thought I couldn't do it but looking at the video, I probably could have grinded it out lol)

Bar x 10
65 x 3
90 x 3
135 x 3
155 x 1
180 x 2
205 x 1
225 x 1
245 x 1

 245x1

270 x 1

 270x 1

295 x 1

 295 x 1

 
315 x 1

 315x1

335 x 1 ???? 

190x5
230x3
255x3
225x2








2. Military Press

100x3
110x3
125x5


3. Chin ups

8 sets of 3


4. Plate Pushes w/ 45lbs (20 yards)

6 trips (60 seconds rest)

ME Upper-- Pin Presses, DB Bench, Cable Rows, Plate Pushes

So... my training has been fucking stupid and shit lately. So I'm going back to my roots and going to one of the two guys who taught me how to train-- Nic Peterson (and Frank Yang).


Underloading ME lifts--

Lower:
Below parallel box squats
Front Squats
Deficit Deadlifts
Below parallel foam box squats
Fat Bar Deficit deadlifts
Front Box Squats below parallel
Front Foam Box Squats below parallel

Upper:

Pin Presses
Incline Bench
DB Bench
Floor Press
Military Press
Push Press


All for 2-5 rep maxes


Without further ado... today's session


1. Pin Presses

Worked up to 5RM @ 180-185lbs and then a 2RM @ 190-195lbs.

 190 x 2

2. DB Bench

50x10
60x10
80x10
60x10
50x10

 80x10

3. Seated Cable Rows

60x10

80x10

100x10

80x10

60x12-15 I forgot... lol

4. Some shrugs and pressdowns

50x10x3 sets (2 second hold at top with db's) shrugs

60x10

70x10

60x10

50x10

5. Plate Pushes w/ 45lbs x 20 yards

8 'sets' with 60 seconds rest.

ME Lower- Box Jumps Squats, Deadlifts,

1. Box Jumps

Worked up to 50" @ 215lbs bw.

2. Squats

Worked up to 315 x 2


3. Deadlifts

Worked up to 425 x 1

RE Upper-- Push Presses, Chin ups, db press, DB Snatch

1. Push Presses

135 x 2 sets of 10 and 1x5

2. 25 Chin ups

3. DB Overhead

Worked up to 70-80x3 per hand and then 55x8

4. DB Snatch

Worked up to PR 110 x 1

5. Neck work (Extension and flexion) 2x12

6. Plate pushes 20 yards x 4-5 (30 seconds rest)

Max Effort Upper-- CGBP, DB Bench, 50 Chins, KROC Rows

1. Close Grip Bench Press

Bar x 20
65x3
90x3
110x3
135x3 x 2 sets
155x2
180x5
190x5

2.  DB Bench 5x10

55x10
60x10
80x10
70x10
60x10

3. 50 Chins in sets of 5's and 3's

4. KROC rows

Worked up to 100lbs x 30 reps

--Did my right arm first today as an experiment. I'm not well conditioned enough... the set for my left arm was shitty as hell.

right arm x 30

left arm x 30

5.  Weighted hill walks

Carried my 185lb brother up a 35 yard hill x 5 times

Squats, Bench, Rows

1. Squats


Worked up to 315, tried 360 for fun but failed-- probably because of the deads on Sunday


2. Bench

Worked up to 205x3


3.  Kroc Rows

130x20

Squats, Deadlifts, DB Bench

1. Light Squats

I think I went up to 155lbs x 5 because I felt like shit today


2. Deadlifts

270x3
315x3
360x3
405x1
450x1

360x3 (me) -- I think 5-6 months ago this was my 1RM.

450x1 Kim

450 x 1 (me)

3. DB Bench

60 x 10
80 x 9
80 x 5

Squats, Bench, moreeee squats

1. Squats

190 x 5
230 2 x4
270 2 x 3
315 5 x 2

315 x 2 (1st set)

  315 x 2 (5th set)

2. Bench Press 

110 x 5

135 x 4

155 x 2 x 3

190 x 6 x 2

 190x2 (1st set)

190x2(6th set)

3. Squats

210 x 3

250 x 3

290 x 4 x 3

4. 7 sets of 2 chins

5. Hill sprints

8 x 30 yard hill sprints in 5 minutes

Sheiko Week 1, Day 3: Bench Press and Squats + conditioning

1. Close Grip Bench Press

110 x 5
135 x 5
155 x 4
170 x 2 sets of 3
180 x 2 sets of 2
170 x 2 sets of 3
155 x 4
135 x 6
110 x 8

180 x 2 (1st set)

180 x 2 (2nd set)

2. Squat

180 x 5
215 x 2 sets of 4
250 x 2 sets of 3
270 x 5 sets of 3

1st set 270 x 3

5th set 270 x 3

3. Chin ups 11 sets of 2

4. 1 arm db rows

70 x 8
100 x 8
130 x 10
100 x 8 or 10 (I can't remember...)
100 x 12

left arm 130 x 10

right arm 130 x 10

5. Plate pushes w/ 45lbs

5 rounds of 20 yards

6. Some chest work that made me feel like a douche

45lbs x 10
60lbs x 10
80lbs x 10
55lbs x 10
50lbs x 10

something like that...

Walking

Will start walking 5-7 days a week from now on-- preferably before breakfast. 

Walked for 30 minutes today and then ran a few flights of stairs.

Deadlifts, Overhead presses, and more deadlifts + conditioning

1. Deadlift (425lbs training max-- somewhat conservative)

205 x 5
255 x 2 sets of 5
300 x 2 sets of 4
320 x 4 sets of 3 (Video of one set -- Both Kim and I)

2. Overhead strict press

65 x 4
90 x 4
110 x 4
135 x 4
135 x 4 (Kim did them with leg drive)

My set

Kim's set

3. Deadlift off boxes



205 x 5
255 x 2 sets of 5
315 x 2 sets of 3 (increased by 5% and lowered the reps by 1 for each set)
340 x 2 sets of 3 (my back couldn't take it anymore so I put the bar on the floor and did them that way)
340 x 2 sets of 3

set of 340lbs deadlifts off box

340lbs x 3 off the floor

4. Seated cable rows

100 x 12
80 x 2 sets of 12

5. Pull ups

4 sets of 2 reps

6. Plate pushes

4 sets of 20 yards or whatever it is  w/45lb plate (1 minute rest between sets)

Powerlifting Training Outline

After experimenting with a somewhat high frequency routine, I have a new found love for full body routines so therefore, I am going to do one of Boris Sheiko's prep routines:

Sheiko #37-- Designed to build up the Squat, Bench press and Deadlift

Gonna try and program some overhead presses in there once a week.

For G.P.P-- I'm gonna be walking at least 4-5 days a week

Nutrition-- Probably gonna cycle my carbs although calories will be a problem so I'm probably just gonna eat a bit less than I do now, instead of trying anything crazy/stupid.

1 WEEK

1 day (Monday)

1.Bench press 50% 5Х1,60% 4Х2,70% 3Х2,75% 3Х5.(34)
2.Squat 50% 5Х1,60% 5Х2,70% 5Х5.(40)
3.Bench press 50% 6Х1,60% 6Х2,65% 6Х4.(42)
4.Flat dumbbells “flies”10Х5.
5.”Good mornings” (standing) 5Х5.
Total: 116 lifts

3 day (Wednesday)

1.Deadlift 50% 5Х1,60% 5Х2,70% 4Х2,75% 3Х4.(35)
2.Incline bench press 4Х6.
3.Dips 5Х5.
4.Deadlift from boxes 50% 5Х1,60% 5Х2,70% 4Х2,80% 3Х4.(35)
5.Squats “Scissors” 5+5Х5.
6.Abs 10Х3.
Total: 65 lifts

5 day (Friday)

1.Bench press 50% 7Х1,55% 6Х1,60% 5Х1,65% 4Х1, 70% 3Х2,75%  2Х2,70% 3Х2,65% 4Х1, 60% 6Х1,55% 8Х1,50% 10Х1.(66)
2.Flat dumbbells “flies”10Х5.
3.Squat 50% 5Х1,60% 4Х2,70% 3Х2,75% 3Х5.(34)
4.French press 10Х5.
5.”Good mornings” (seating) 5Х5.
Total: 100 lifts
Total in a week: 286 lifts
 

2 WEEK

1 day (Monday)

1.Squat 50% 5Х1,60% 4Х2,70% 3Х2,80%2Х5.(29)
2.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х6.(27)
3.Flat dumbbells “flies”10Х5.
4.Push ups on the floor with weight (hands shoulders wider) 10Х5
5.Squat 55% 3Х1,65% 3Х1,75% 3Х4.(18) 
6.”Good mornings” (standing) 5Х5.
Total: 74 lifts

3 day (Wednesday)

1.Deadlift till knees 50% 4Х1,60% 4Х2,70% 4Х4.(28)
2.Bench press 50% 5Х1,60% 5Х2,70% 4Х5.(35)
3.Flat dumbbells “flies”10Х5.
4.Deadlift 50% 4Х1,60% 4Х1,70% 3Х2,75% 3Х5.(29)
5.Squat “scissors” 5+5Х5.
Total: 92 lifts

5 day (Friday)

1.Squat 50% 4Х1,60% 4Х1,70% 3Х2,75% 3Х6(29)
2.Bench press 50% 6Х1,60% 5Х1,70% 4Х2,75% 3Х2,80% 2Х2, 75% 4Х1,70% 5Х1,60% 6Х1,50% 7Х1.(51)
3.Flat dumbbells “flies”10Х5. 
4.Triceps 10Х5.
5.Squat 55% 3Х1,65% 3Х1,75% 2Х4.(14) 
6.”Good mornings” (seated) 6Х5.
Total: 80 lifts
Total in a week: 246 lifts

3 WEEK

1 day (Monday)

1.Squat 50% 5Х1,60% 4Х2,70% 3Х2,80% 3Х5.(34)
2.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5.(30)
3.Flat dumbbells “flies”10Х5.
4.Push ups with weight 10Х5.
5.Squat 50% 5Х1,60% 5Х1,70% 5Х5.(35)
6.”Good mornings” (standing) 5Х5.
Total: 99 lifts

3 day (Wednesday)

1.Deadlift till knees 50% 4Х1,60% 4Х1,70% 4Х2,75% 4Х4(32)
2.Bench press 50% 6Х1,60% 5Х1,70% 4Х2,75% 3Х2, 80% 2Х2,75% 3х2,70% 4Х1,65% 5Х1, 60% 6Х1,55% 7Х1,50% 8Х1.(65)
3.Flat dumbbells “flies”10Х5.
4.Deadlift from boxes 60% 5Х1,70% 5Х2,80% 4Х4.(31)
5.Squat “Scissors” 5+5Х5. 
6.Abs 10Х3.
Total: 123 lifts

5 day (Friday)

1.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х5.(25)
2.Squat 50% 5Х1,60% 5Х1,70% 5Х2,75% 4Х5.(40)
3.Bench press 50% 6Х1,60% 6Х2,65% 6Х4.(42)
4.Flat dumbbells “flies”10Х5.
5.”Good mornings” (standing) 5Х5.
Total: 107 lifts
Total in a week: 329 lifts

4 WEEK

1 day (Monday))

1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х3.(27)
2.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5.(30)
3.Flat dumbbells “flies”10Х5.
4.Dips 8Х5.
5.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х4.(23)
6.”Good mornings” (standing) 5Х5.
Total: 80 lifts

3 day (Wednesday)

1.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х3.(27)
2.Deadlift 50% 4Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х3.(26)
3.Bench press 55% 5Х1,65% 5Х1,75% 4Х4.(26)
4.Flat dumbbells “flies”10Х5.
5.Squats “Scissors” 5+5Х5.
Total: 79 lifts

5 day (Friday)

1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х6.(33)
2.Bench press 50% 5Х1,60% 5Х1,70% 5Х5.(40)
3.Flat dumbbells “flies”10Х5.
4.Dips 8Х5.
5.”Good mornings” (seating) 5Х5.
6.Abs 10Х3.
Total: 73 lifts
Total in a week: 232 lifts
Total in a month: 1093 lifts

Recovery: Push ups, inverted rows and jump rope

1. Jump rope

6-7 (I lost count) sets of 1 minute

1 minute rest between sets

2. Push Ups super set with inverted rows

2 sets of 10

Week 1, Day 1: Bench and Squat

1. Floor presses, worked up to 205x1, 135x3, 155x3, 170x6

2. Squats worked up to 315x3



That was just the warm up. Here's the real work. I set my training maxes 10% lower than they actually are:

1. Close Grip Bench Press (205 max)

100 x 5
125 x 2 sets of 4
145 x 2 sets of 3
155 x 3 sets of 5

2. Squats (315 max)

175 x 5
210 x 2 sets of 5
225 x 5 sets of 5

3. Close Grip Bench Press

105 x 6
125 x 2 sets of 6
135 x 4 sets of 6 (I accidentally hit the j hooks on my last set so it ended up being) 3 sets of 6, 1 set of 4, 1 set of 2

4. Pull ups

4 sets of 2 reps



Will do more assistance work on Sunday.

Squats, Push Presses, Deadlifts

1. Squats

Worked up to easy 335x1


2. Push Presses

Worked up to 205x1 (Both my brother and I)

3.Deadlifts

Worked up to 360x1

Kim worked up to 405x1

Push Presses, Squats, Power Cleans

10th session in a row of squatting

1. Push Presses
Bar x 10
90 x 2x2
110 x5
135 2x5
155 2x3
170 3x3


2. Squats

Bar x 8, 8, 5
90 x 2 x 3
135 x 3
155 x 1
185 x 1
205 x 1
225 x 2
230 x 5
280 x 3
320 x 3 (belt)

225 x 2
245 x 1
270 x 1
290 x 1
315 x 1
225 x 1
270 x 1
315 x 1
325 x 1 (belt)
350 x 1 (belt)

Kim (my brother): worked up to 335 x 1 with roughly the same rep scheme as me (other than 350)

320lbs x 1 (Kim)

325lbs x 1 (Kim)

335lbs x 1 (probably shouldn't have done this rep because it was a grinder but ok, I know that his minimum number to hit each day is probably around 305-315)



3. Power Clean

Worked on technique and up to 185lbs x 1 (working to keep the hips low


4. Pull ups

3x 2 reps

5. DB Bench

75lbs x 5
80lbs x 5

6. DB rows

100lbs x 8, 8

Light Squats, Push Presses, Cleans and Deadlifts

1. Light Squats

Bar x 8
90 x 3
135 x 3
155 x 1
185 x 1
205 x 1
225 x 2
245 x 1
270 x 1
290 x 1
225 x 2
245 x 1
290 x 1
315 x 1
335 x 1 (belt)

225 x 1
245 x 1
270 x 1
290 x 1
315 x 1
290 x 2
270 x 1
245 x 2


2.Push Presses

Worked up to easy 225x1

3. Power Cleans

Worked up to 185lbs x 1

4. Deadlifts

Worked up to 385lbs x 1

5. Neck extensions and flexions

45lbs x 3 x 12 (extensions)

25lbs x 3 x 12 (flexion)

6. DB Snatches

Worked up to 100lbs x 1


Notes: Headache from 20 rep squats is really bothering me. I might need to take it easy this week... Hate this...

SQUATS, Push Presses and Chins

1. Squats

Bar x 2 sets of 8
90lbs x 3
135lbs x 3
155x1
185x1
205x1
225x2
245x1
270x1
290x1
270x1
225x2
245x1
270x1
290x1

Squat hell:

315x5
30 seconds rest
315x3
30 seconds rest
270x1 (no video)
30 seconds rest
250x10
30 seconds rest
225x20

--laid on the floor after this, felt like dying then I rested a few minutes and did some push presses whilst my head felt like blowing up.


2. Push Presses

135x1
155x1
185x1
205x1
135x2 strict press

3. Pull ups

3 sets of 2 reps (yes, not a typo. Going to do this 3x a week and progress next week)

4. Neck work

45lbs x 2 sets of 12 of neck extensions and flexions

5. Barbell wrist curls

2 sets of 20, 15 w/ 45lbs bar

DB Snatches, Back Squats, Deadlifts,Chins & Rows

Weight: 217.6lbs (98.9kg)

Shoulder/pecs felt like shit today so I tried to do some shoulder prehab work-- muscle snatches etc to really work on them.

 Warm up--
DB Snatches
40lbs x 3
50lbs x 1
60lbs x 1
70lbs x 1
85lbs x 1
100lbs x 1 (Video)

Batman Training: A good exercise to train the upper cut needed to knock out thugs.


Squats:
Bar x 8
90lbs x 3
135x3, 3
155x1
185x1
205x1
225x2
245x1
270x1
290x1
315x1
325x1 (beltless PR)

Video of 325lbs beltless Squat

345lbs x 1 x 2 sets (video of the second rep)

Batman Training: The most important lift to train, if you're not squatting... you're not training at all.

Deadlift:

225x1 (double overhand)
245x1 (double overhand)
270x2 (double overhand)
290x1 (double overhand)
315x1 (hook grip) -- all beltless up to this point
360x1 (belt)
385x1 (belt)
405x1 x 2 sets (belt)

Batman Training: Crime fighting takes a toll on your body and if you're not strong in every part of your body. You might as well prepare your funeral.

Chin Ups:


15 total reps


Seated cable Rows:

80lbs x 10
100lbs x 10
80lbs x 10

Batman Training: Some back work needed when you're hanging on a ledge or something.

Cleans, Front Squats, Back Squats

1.Cleans

185 x 6 singles

4 full cleans and 2 power cleans

2. Front Squats

Worked up to 245 x 1 and it felt HEAVY.. I thought it wouldn't be a good day today

3. Back Squats


245x1, 270x1, 225x3, 225x3, 225x3 (I was gonna settle for more triples @ 225-245x3... can't always squat heavy right??? No. I didn't like that idea so I bumped the weight up some)

245x1, 270x1, 290x1, 315x1, 270x1, 225x1, 245x1, 270x1, 290x1, 315x1 (All beltless), 360x0 (didn't even try the concentric portion... lowered it and then realized there was no way i was gonna be able to squat this today.)

225x1, 270x1, 290x1, 315x1(belt)

Video of my 315 squat (beltless) today after squatting for like 5 sessions in a row. It felt a lot faster than last time.

Squats, Push Press, Deadlifts

Power Snatches-- Warm up

115lbs x 3 reps & some overhead squats with the bar



1.Squats

135x5, 155x2, 185x1, 205x1, 225x2, 245x1, 270x1, 290x1, 315x1 (All beltless)

335x1 (belt)

290x1 (beltless), 315x1 (belt), 225x 2 sets of 5 reps


2.Push Press

Worked up to 225x1 (20lb PR!)

135x2, 155x2, 180x2, 205x1


3.Speed Deads

Worked up to 290 x 2 before ripping one of my calluses on my hands and since the reps didn't feel fast enough, I stopped.

4.Barbell Bicep curls super set w/ Barbell upright rows & Chest supported rows

a. BB Curls
65 x 10
75 x 8
65 x 6

b. Upright rows

3 sets of 8 with bar

c.  Chest supported rows
 1 set of 10 with 25lbs, 3-4 sets of 10 with 35lbs

5. Seated Cable rows

2 sets of 10 reps with 80lbs

Cleans, Push Presses & Squats

I strained my pec a bit last week when I benched so now I can't bench so I'm just doing cleans, overhead press, squats, front squats, chins etc.

1.Clean and Jerk

*Worked up to 205x1

135x3, 155x3, 135x3, 135x3, 135x3 Cleans

2. Push Press

* Worked up to 205x1

135x3, 155x3, 135x3, 135x3, 135x3


3. Squats (Beltless)

* Worked up to 315x2 singles (Beltless) and then a 315x1 with a belt

(135x3, 155x2, 180x1, 205x2, 225x2, 245x2, 270x2, 295x1, 315 singles)

Down sets: 135x2, 155x1, 180x1, 205x1, 225x1, 245x1, 270x1, 295x5

2nd Single with 315 (beltless)


4. Weighted Chin ups

3 sets of 4 reps w/ 5lbs lol.


Weighed 215lbs today.

Dog Shit Day (Whatever)

• 
  
  1.Snatches 135x 3 singles
  
  
• 2.Clean and jerk work up to 185lbs x 2-3 singles
  
  
  
  
• 3. 185lbs push press x 3 singles and 1 single @ 205lbs
  
  
  4. Front squats up to 245x1 
• 
  
  5.Deadlifts up to 405x1 
  
  
  6. 2 sets of 2 @ 225 back squat
  
  
  7.100lbs x 20 dumbbell rowS
  
  
  8. A few chins

5/3/1 Bench (Upright Rows, Snatches, Front Squats and Back Squat Singles)

5/3/1 Bench

155x3
180x3
200x3

Shoulder felt like shit benching in the squat rack.


Upright Rows

65lbs x 10 x 2


Clean grip snatches (First time doing these)

2 sets of 2 @ 135lbs

Hang Snatches (First time)

Front Squats

Worked up to 270lbs (PR +25lbs) and 295lbs (PR +50lbs)

Then I went crazy and worked up to 315lbs back squat and did it for like 10 singles. Maybe more... I don't remember.

5/3/1 Training (Power Clean, Squats, Push Presses) and Form Breakdown

Weighed 217.4lbs today.

Final day before deload week (Haven't really taken one for 4 cycles. Only took deload days.)


5/3/1 Power Cleans, Squats and Push Presses

5/3/1 Power Cleans (My first cycle for power cleans) -- Training max 190lbs

140lbs x 5
160lbs x 3
185lbs x 1 (PR-was supposed to be 180lbs but then I bumped it up to 185)

5/3/1 Squats

250lbs x 5
285lbs x 3
320lbs x 3(PR-- Did 315lbs x 5 last week)

5/3/1 Push Presses

140lbs x  5
160lbs x 3
185lbs x 6 (PR-Was supposed to be 175 but I bumped it up to 185lbs again haha)

BB Strict Press 90lbs x 10, 65lbs x 10
3x3 Weighted Chin Ups with 5lbs (Next session-- 3x4 w/ 5lbs-- I will add 2.5-5lbs when I get 3-5x5)
Lat Pull Downs 120lbs x 15, 150lbs x 8, 5, 3 Rest Pause

Conditioning:

90lbs x 2 rounds (Video of 1 round)

45lbs x 4 rounds

Form Breakdown

I've been criticized a few times about my lifting form (and I admit it's not textbook perfect) but what people seem to fail to understand is that if you are maxing out (be it a 1RM or a 5RM), your form isn't going to be perfect.


Jim Wendler: "The biggest myth is that you'll have perfect form when doing a rep max. If it's a true rep max, not a set of 5 reps but a 5RM, your form isn't going to be perfect. This is because it's a REP MAX. If your form was perfect, I doubt it was a true rep max or if you even tried that hard in the first place.

The problem lies in the fact that there are people who want feedback on their videos during a rep max set and want to know what the problem is with their form. This is fine, except that there are going to be flaws, and there should be flaws.

In other words, unless you're putting your body in such a position that an injury will occur, or doing something seriously wrong (like squatting with the bar on your forehead or benching with your ass 3 feet off the bench), you're probably okay." (Jim Wendler Talks Big Weights - T-Nation)

Chaos and Pain (Jamie Lewis): "Stop worrying about your form, already. Brute strength will get you pretty fucking far. The more weight you lift, the more strength you'll gain, and the bigger you'll get. Frankly, lifting with biomechanically disadvantageous form will likely force you to stimulate more muscle fibers due to the fact that it's not the most efficacious manner in which to lift. You can perfect your form later- the majority of you should just shoot for good"

Maybe it's because of this which I guess you can say is really shit form lol:

Now... don't get me wrong, I'm not advocating form that's so bad that you'll get injured but people are just damn crazy when they think they should look like they're in a textbook all the time. If you want to stay weak, feel free to... Just get the fuck off my blog. I'm not planning to be skinny and weak for the rest of my life. It's not good for you.

5/3/1 Training

My name is Howard and I will be writing my training log here. I've been on 5/3/1 for 4 training cycles with the following results:

Squat: 315x1 to 360x1
Close Grip Bench Press (index fingers on smooth): 200x1 to (easy) 225x1
Deadlift: 360x1 to 425x1
Push Press: 180x1 to 200x1 (Strict Press: 135x1 to 135x10)


Goals for next year:

Squat: 405
CGBP: 270
Deadlift:500
Push Press 225

425lbs Deadlift




360lbs Squat




200lbs Overhead Press






No video for the bench press