Barbell Rows

1a. Barbell Rows

180lbs x 3 x 10 sets

1b. Calf Raises

110lbs super set w/ Barbell Rows x 10 x 6 sets


2. Bicep Curls

90lbs x 8
65lbs x 10
50lbs x 10
45lbs x 8

Squats + Snatch Grip Deadlift +Overhead Press

1. Squat

280lbs x 1 x 9 sets (I need to do something about this next week)

2.  Snatch Grip Deadlift

280lbs x 1 x 11 sets (20 seconds rest)

3. Overhead Press

135lbs x 1 x 4 sets (60 seconds rest)

125lbs x 5 x 4 sets, 1 set of 2 reps

Reverse Grip Bench Press

1. Reverse Grip Bench Press

205lbs x 1 x 7 sets

180lbs x 1 (Paused)

190lbs x 1

180lbs x 1

Barbell Rows + Weighted Pull Ups

1. Barbell Rows

165lbs x 5 x 10 sets (90 seconds rest)


2. Weighted Pull Ups


25lbs x 1 x 10 sets (40 seconds rest)

Squats + Overhead Press + Snatch Grip Deadlift

1. Squats

280lbs x 1 x 3 sets (40 seconds rest)
270lbs x 1 x 2 sets (60 seconds rest)
245lbs x 1

2. Front Squats

180lbs x1
225lbs x 1 x 13 sets

3. Overhead Press

125lbs x 4 x 4 sets
125lbs x 2 x 1 set


4. Snatch Grip Deadlift

280lbs x 1 x 10 sets (40 seconds rest)

Reverse Grip Bench Press + Pull Ups

1. Reverse Grip Bench Press

205lbs x 1 x 3 sets (60 seconds for first set and I think 90 seconds between the 2nd and 3rd)


My bench stinks as you can see but it is already a PR as it is 10lbs over my BW (which is still freaking shit). I will probably switch to doubles or paused bench next week.


2. Weighted Pull Ups

25lbs x 1 x 10 sets (60 seconds rest)

Light Training

1. Some Calves

2. Pull Ups

3x 8,5,8

3. Neck Extensions and Flexions

45lbs x 20
20lbs x 20
45lbs x 20
20lbs x 20

4. Some shitty handstands

5. Neck Bridge

1 minute

Barbell Rows

1. Clean and Push Press

3 singles w/ 180lbs


2. Barbell Rows

165lbs x 4 x 10 sets (90 seconds rest)

Grinding Galore: Squats + Strict Press + Snatch Grip Deadlifts

1. Squats

280lbs x 1 x 10 sets

First 7 sets w/ 60 seconds rest
Final 3 sets were more than 60 seconds

2. Strict Press

125lbs x 4 x 6 sets

3. Snatch Grip Deadlifts


280lbs x 1 x 10 sets w/ 60 seconds rest

4. Old School Assisted One Arm Chins

1 set x 2 reps

1 set x 1 rep

Reverse Grip Bench + Pull Ups

1. Reverse Grip Bench Press

190lbs x 1 x 15 sets

Reps 1-4 - 20 seconds rest
Rep 5 - 40 seconds rest
Reps 6-9 - 60 seconds rest
Reps 10 - 40 seconds rest
Reps 11-14 - 60 seconds rest
Rep 15 - 40 seconds rest

2. Weighted Pull Ups

35lbs x 1 warm up.

20lbs x 1 x 15 sets (20 seconds rest between sets)

Barbell Rows

1. Barbell Rows

165lbs x 3 x 10 sets (90 seconds rest)


2. Barbell Curls

45lbs x 8
90lbs x 8 (not so strict)
55lbs x 10

Redemption: Squats + Press + Snatch Grip Deadlift

This is what happens when I have a fucking shit training day (which was yesterday).


I go back and I do it again... and I owned it.


BW: 194lbs

Bodyweight down 26lbs since November 2011.


1. Squats

270lbs x 1 x 15 sets (20 seconds rest for first 13 sets and 60 seconds for the last two sets)


Note: Only managed 270lbs x 1 x 11 sets last week with 40 seconds rest last week.



2. Strict Press


125lbs x 4 x 5 sets

Note: I will work on pausing the reps next week and work on adding more sets in the mean time.



3. Snatch Grip Deadlift


315lbs x 1 x 3 sets (20 seconds rest)


270lbs x 1 x 10 sets (20 seconds rest)

4. One Arm Deadlifts

Worked up to 225 x 2 per hand.

Day of Total Shitness

1. Squats

Started squatting, worked up to 225 and already felt some weird hip pain and it also didn't help that the bars were bent.

Ended up doing 180x5, 205x5, 225x5

2. Overhead Press

Since the squats screwed me up, I didn't care to do what I originally planned to do today so I just did a set of 10 with 105.

3. Pull Ups

1x10
2x5

Reverse Grip Bench Press

1. Reverse Grip Bench Press

190lbs x 1 x 15 sets (40 seconds rest)

2. Cable Rows

120lbs x 10 x 2
140lbs x 10
160lbs x 6
100lbs x 10 x 3

3. Push Ups

x 20
x 15

Barbell Rows

1. Barbell Rows

11 sets of 5 w/ 155lbs (60-90 seconds rest between sets)


2. Barbell Reverse Cleans

Some cheat curl/reverse cleans doubles w/ 135 and a few sets of triples w/ 90lbs


Barbell Curls

Strict- 60lbs x 8, 80lbs x 6

Squats + Press + Pull Ups

1. Squats

270lbs x 1 x 11 sets (40 seconds rest between sets)

2. Strict Press

6 sets of 4 reps w/ 125lbs

(The last rep of the 6th set wasn't so strict lol.)

3. Weighted Pull Ups

16 sets of 1 w/ 20lbs  (30-45 seconds rest in between sets)