Heavy Dumbbell Holds + Pull ups

1. AM + PM - Total of 20 pull ups

2. Bodybuilding circuit

Pec Dec x 10-20 (I don't even know and don't really care how much weight I used here)
Hammer Curls x 10-12 (Used 30-35lbs I think.)
Tri's Pushdowns x 10-12 (70-80lbs)
Lat Pull-downs x 10-12 (80-100lbs)


x 4 circuits


3. Heavy Dumbbell Holds

130lbs x 10 seconds
145lbs x 10 seconds
170lbs x 30 seconds

4. Sit ups

4 x 10,10,10,15

Deadlifts + Pull Ups + Heavy Barbell Holds

1. Deadlifts

405lbs x 4 singles
360 x 2
315 x 3
315 x 1

Just trying this out-- deadlifting the day after heavy squats. I might space it out a little bit but it feels good.


2. Close Grip Pull Ups

A few sets of 8, 6 and 5's and a few eccentric reps


3. Heavy Barbell Holds


Worked up to 585lbs (6 plates) for 5 seconds

Squats+ Reverse Grip Bench Press + Chins

1. Squats

315x1
325x1
335x1
315x1 x 7 more singles

2. Reverse Bench Press

205x1 (PR)
180 x 2 x 10 sets

3. Close Grip Pull Ups

5
3
2
2
3
1
5
5
5 w/ 10lbs
6
3

Total: 40 reps

Squats + Reverse Grip Bent Over Rows + Behind Neck Push Press

1. Squats


315lbs x 10 singles

Just realized single 4/10 screwed up on the clip above-- Here's the rep:

2. Reverse Grip Bent Over Rows

10x3 w/ 135lbs




3.  Behind Neck Push Press

205lbs x 5 singles
225lbs x 1 single
205lbs x 4 reps

4. Beginner Front Lever Isometric Holds

A few sets of 3-5 second holds -- Didn't really count...

Training

Morning Session

1. V Bar Pull Up Singles

12 Singles with a focus on full extension, dead hang and firing the lats.


2. Front Lever Holds

Trying to learn how to fire the lats

3. Arms Superset

Hammer curls and Pushdowns w/ 35lbs and 80lbs for 2 sets of 10-12



Afternoon


10 minutes of Pull ups and L-sits.

Reverse Grip Bench Press

1. Reverse Grip Bench Press


190lbs x 15 sets x 1 rep


2. Pull Ups

Just messed around with sets of 1-3

Squats + Behind Neck Press + Chins

1. Squats

Worked up to 315lbs x 2 singles

2. Strict Press

135 x 3

3. Behind Neck Push Press

180lbs x 3 x 10 sets

4. Pull Ups

6 sets of 3

Squats (Yes. Again.) + Weighted Pull Ups

1.  Squats

Worked up to 320lbs x 1

 315lbs x 1

 320lbs x 1

Increasing the frequency of squatting up to 6 days a week. This felt MUCH easier than yesterday's 315lbs.



2. Weighted Pull Ups

9 sets x 3

4 sets x 3 w/ BW
3 sets x 3 w/ 5lbs
1 set x 3 w/10lbs
1 set x 3 w/45lbs

3. Arms

35lbs x10 Hammer Curls
65lbs x10 Pushdowns


35lbs x10 Hammer Curls
65lbs x10 Pushdowns


35lbs x10 Hammer Curls
80lbs x12 Pushdowns

4. Neck Extensions

45lbs x 20 x 2 sets


5. Abs

3 x 10 BW

Squats + Reverse Grip Bench Press + Chins

1. Squats

315lbs x 2 singles
290lbs x 1 single
270lbs x 6 singles

Hips started feeling a bit weird so I cut it off. Didn't feel good squatting today.

2. Reverse Grip Bench Presses

7 singles with 155 and  3 singles with 180lbs

3. Chins

A few ladders of 1-2-3

If you've been following my blog, you might realize that the reverse grip bench presses I did look much easier than normal bench presses. Maybe there is hope for my bench after all... hah. 

Squats + Reverse Grip Bench Press + Chins

1. Squats

315lbs x 2 singles
290lbs x 1 single
270lbs x 6 singles

Hips started feeling a bit weird so I cut it off. Didn't feel good squatting today.

2. Reverse Grip Bench Presses

7 singles with 155 and  3 singles with 180lbs

3. Chins

A few ladders of 1-2-3

If you've been following my blog, you might realize that the reverse grip bench presses I did look much easier than normal bench presses. Maybe there is hope for my bench after all... hah. 

Squats + Reverse Grip Bench Press + Chins

1. Squats

315lbs x 2 singles
290lbs x 1 single
270lbs x 6 singles

Hips started feeling a bit weird so I cut it off. Didn't feel good squatting today.

2. Reverse Grip Bench Presses

7 singles with 155 and  3 singles with 180lbs

3. Chins

A few ladders of 1-2-3

If you've been following my blog, you might realize that the reverse grip bench presses I did look much easier than normal bench presses. Maybe there is hope for my bench after all... hah. 

Squats + Behind Neck Press + Deadlifts

1. Light Squats

225x1

Hips started hurting so I had to stop these

2. Clean and Press

Worked up to 180lbs x 1

3. Behind the neck press


205 x 1 x 2 sets

4. Deadlifts

Worked up to 405lbs x 1

Just did whatever today-- getting used to training 6 days a week.

Zercher Lifts + Heavy Squat Lockouts + Rows

1. Zercher Lift


Worked up to 315x1


2. Heavy Squat Lockouts

Worked up to 675lbs x 3 singles

Note: Didn't really want to do these because they are partial squats but then it might really help me get used to having heavier loads on my back.


3. Chest Supported Rows

45lbs x 10
55lbs x 10
80lbs x 10

Squats + other shit

1. Squats

315lbs x 1 x 5 sets (1 minute 30 seconds rest between sets)

2. Seated Calf Raises

5x10 w/50lbs

3. Curl and press

3x10 w/30lbs

2x8 w/40lbs

2x3 w/40lbs

4. Chin Ups

31 total reps

Bench + Weighted Chins

1. Bench Press

190lbs x 1 x 12 (1 min rest)

2. Weighted Chins

3 BW Chins
2 x 10lbs x 3 sets
2 x 5lbs x 3 sets

BW Chin Ladders 1-2-3-1-1-1

Total: 24 reps

Deadlifts + Neck + Abs

1. Deadlifts (Beltless)

365lbs x 1 x 8-10 sets (I'm pretty sure it was 10) 1 minute rest

2. Neck 

2 x 25, 20 neck extensions w/ 45lbs

2 x 20, 15 neck flexions w/ 25lbs

3. Pull Ups

20 total reps

4. Abs

2 x 10 Sit Ups

Behind The Neck Press + Squats + Chins

1. Behind The Neck Press

180lbs x 15 sets of 1

2. Squats

315lbs x 2 sets of 1

270lbs x 12 sets of 1

3. Chins

6 sets of 3

Note: Fuck, I messed up on the video again. It's supposed to be 15 singles for the BTN presses, not 10.

Behind The Neck Press + Squats + Chins

1. Behind The Neck Press

180lbs x 15 sets of 1

2. Squats

315lbs x 2 sets of 1

270lbs x 12 sets of 1

3. Chins

6 sets of 3

Overhead Press

1. Overhead Press

90x8
100x6
110x4
135x3 (Left a rep in the tank)
90x16


2. Hammer Strength Incline Press

50lbs x 10
90lbs x 10
150lbs x 10

3. Chin Ups

1-2-3 x 3 ladders

4. Heavy Barbell Holds (Grip Work) + Shrugs

405lbs x 10 seconds
495lbs x 10 seconds
585lbs x 10 seconds
675lbs x 5 seconds

Shrugs -
315x3
225x14
135x20

5. Lat Pull Downs (Shoulder width grip)

100 x 10
120 x 10
100 x 10

6. Seated Calf Raises

30 reps x 90lbs

7. Incline Treadmill Sprints-15 minutes

10km/h - 13km/h @ 15 incline

6 x 13 km/h x 20 seconds
1 x 12 km/h x 20 seconds
1 x 11.5 km/h x 20 seconds
1 x 10.5 km/h x 20 seconds
1 x 10 km/h x 20 seconds

Light Bench

1. Close Grip Bench Press

6 x 10,10,10,10,9,10

I was supposed to do 5x10 but I messed up the 5th set so I did a 6th set.

2. Chins

1x10
1x6
1x3

(Supersetted with Bench Presses)

3. Chest Supported Rows

50x15
60x15
75x10

4. Lat Pull Downs

100x10
90x10
80x10
60x10
No rest

100x10



5.Incline Treadmill Sprints-- 20 minutes

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

14km/h @ 15 incline x 10 seconds x 2

Deadlifts Bench

1. Deadlifts

315x2
335x2
365x2
380x2
405x2

 

2. Close Grip Bench Press

1.135x10
2.155x8
3.135x10
4.135x10
5.135x10

3. Overhead Press

65x10
75x10
90x8


4a. Machine Curls

1.35x10
2.20x10
3.10x10

4b. Triceps Extensions

1.30x10
2.40x5
3.55x10

5. Incline Treadmill Sprints

8 sprints x 12-15km/h x 10-20 seconds each.

Bench Press

1. Close Grip Bench Press

180x1
200x1
190x2
180x3

2a. DB Bench

65x8
55x10
65x10
135lbs Close Grip Bench x 8

2b. Barbell Rows

135x10
135x10
135x10
135x10

3. Machine Rows

45lbs x 15
65lbs x 15

4. Arm Curls Machine

25lbs x 12
20lbs x 12
15lbs x 12

5. Incline Treadmill Sprints

12km/h @ 15 incline x 20 seconds each x 2
13km/h @ 15 incline x 20 seconds each x 2
15km/h @ 15 inline x 15 seconds each x 1
14km/h @ 15 incline x 15 seconds each x 1

Barbell Rows

1. Barbell Rows

135lbs 10x3 - 90 seconds rest

2. Push Ups

4-5 sets of 15 reps

3. Chest Supported Rows

90lbs x 8
65lbs x 8
55lbs x 8
45lbs x 8 x 3 sets