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.