Deadlift

1. Deadlift (30 Minutes Time Limit)

380lbs x 1 x 4 sets

360lbs x 13 total reps in the form of singles and doubles


2. Lat Pull Downs & Barbell Curls

110lbs to 165lbs x 6 - 15 reps - Lat Pull Downs x 4 sets

45lbs x 10-20 reps x 4 sets

3. Bodyweight Calf Raises

100 reps

Klokov Press + Wide Grip Pull Ups

1a. Klokov Press

90lbs x (1,2,3,4) x 6 ladders


1b. Wide Grip Pull Ups

BW x (1,2,3,4) x 6 ladders

2. Triceps Pushdowns

65lbs x 15

65lbs x 10

80lbs x 6, 65lbs x 4

Front Squats

1. Front Squats

180 x 3
225 x 1
255 x 1
245 x 1 x 8 sets
180 x 8

2. Neck Extensions

45lbs x 15 x 2 sets

3. Bodyweight Calf Raises

100 reps

Small Session: Assistance Work - Chest, Biceps + Calves

1. Pec Dec

85lbs x 15
80lbs x 8
70lbs x 10
60lbs x 10
60lbs x 12
50lbs x 10 (3-5 second pause at top)
50lbs x 10
50lbs x10

2. Barbell Curls

80lbs x 8, 4

3. BW Calf Raises

100 reps

(I am doing 100 reps of calf raises everyday for the next 23 days)

Squat Secret Training + Klokov Press + Pull Ups

1a. Squat Secret Training

Secret.

1b. Klokov Press

90lbs x (1,2,3,4) x 5 ladders

1c. Pull Ups

BW x (1,2,3,4) x 5 ladders

Barbell Rows

Since I performed like a fucking douchebag yesterday... I was pissed so I decided to row again today.


1. Barbell Rows

225lbs x 4
225lbs x 9 (PR)
245lbs x 3 (PR)
270lbs x 1 (PR)


2. Deadlift  (No belt)

405lbs x 1  (No belt and BW-- 189lbs -- PR)

Squats + Klokov Press + Wide Grip Pull Ups

1. Squats

280lbs x 4 singles

Secret Training

2a.  Klokov Press

90lbs x (1,2,3,4) x 4 ladders


2b. Wide Grip Pull Ups


BW x (1,2,3,4) x 4 ladders

3.  Barbell Rows

225lbs x 4 x 2 sets

4. Neck Harness

Extensions 45lbs x 50 x 1

Flexion 10lbs x 50 total reps

Small Workout - Bodybuilding Assistance Work

1. Pushdowns, Curls, Pull Downs & Pec Dec (x 4 circuits)

60lbs x 12 - Pushdowns
45lbs x 12 - BB Curls
100lbs x 12 - Lat Pull Downs
85lbs x 12 - Pec Dec

2a. Face Pulls

30lbs x 12 x 3 sets

2b. Close Neutral Grip Lat Pull Downs

100lbs x 12 x 3 sets

Klokov Press + Bench + Wide Grip Pull Ups

1a. Klokov Press

90lbs x (1,2,3,4) x 3 ladders


1b. Wide Grip Pull Ups

BW x (1,2,3,4) x 3 ladders

2. Reverse Grip Bench Press

180lbs x 12 singles (20-45 seconds rest)

3. Squat

Worked up to 270lbs x 1

230lbs x 3 x 2 sets
245lbs x 2

Snatch Grip Deadlift

1. Snatch Grip Deadlift (60 seconds rest)

335lbs x 1

325lbs x 1 x 15 sets

2. Bodyweight Behind Neck Push Press (189lbs BW)

135 x 3
155 x 1
180 x 1
190lbs x 4

3. Bent over lateral raises

20lbs x 10 x 2 sets
15lbs x 12 x 1

4. Pec Dec

70lbs x 35
70lbs x 10 x 3 sets

5. Triceps Rope Pushdowns

Some reps with 60lbs and 35lbs

Squats + Barbell Rows + Klokov Press + Wide Grip Pull Ups

1. Squats

270 x 1
295 x 1
230 x 5
205 x 5
180 x 5

2. Barbell Rows (90 seconds rest)

225lbs x 3 x 12 sets

3a. Klokov Press

90lbs x (1,2,3) x 10 ladders - Total 60 reps

3b. Wide Grip Pull Ups

BW x (1,2,3) x 10 ladders - Total 60 reps

Klokov Press + Wide Grip Pull Ups

1a. Klokov Press

90lbs x (1,2,3) x 9 ladders

1b. Wide Grip Pull Ups

BW x (1,2,3) x 9 ladders

2. Calf Raises

Seated - 90lbs x 20
Standing - 180lbs x 30

3. Poundstone Curls

Empty bar x 49 reps

4a. Pec Dec

85lbs x 20
60lbs x 10
55lbs x 15
55lbs x 12
55lbs x 8
55lbs x 12

5. Lat Pull Downs

120lbs x 10
120lbs x 8

Snatch Grip Deadlift

1. Snatch Grip Deadlifts (20 seconds rest)

315lbs x 1 x 12 sets

Klokov Press + Wide Grip Pull Ups

1a. Klokov Press

90lbs x (1,2,3) x 8 Ladders

1b. Wide Grip Pull Ups

BW x (1,2,3) x 8 Ladders

2.  Neck Crunches

45lbs x 10 x 2 sets
20lbs x 10
20lbs x 20

Small Session: Back and Bi's

1. Bicep Curls

45lbs x 20 x 5 sets - 100 total reps

2. Upright Rows

45lbs x 20, 10

Note: Can't seem to get these right so I stopped.



3. Lat Pull Downs

110lbs x 10
110lbs x 10
120lbs x 10
150lbs x 10
200lbs x 20 second eccentric/hold
120lbs x 6

Klokov Press + Wide Grip Pull Ups

1a. Klokov Press (Behind Neck Snatch Grip Presses)

90lbs x 1
115lbs x 1 (MAX)

90lbs x (1,2,3) x 7 ladders - 42 total reps

1b. Wide Grip Pull Ups


BW x (1,2,3) x 7 ladders - 42 total reps


2. Pec Dec

70lbs x 30
70lbs x 10 x 2 sets
60lbs x 10 x 3 sets
60lbs x 21

3. Neck Extensions and Flexions

45lbs x 50 reps Rest Pause (Extension)
10lbs x 50 reps rest pause (Flexion)

4. Abs

BW x 15, 12, 10

Jump Squats + Barbell Rows

1. Jump Squats

270lbs x 1 x 4 sets

Pause Jump Squats 225lbs x 1 x 15 sets (40 seconds rest)

2. Barbell Rows (90 seconds rest)

205lbs x 5 x 15 sets

3. Neck Work

45lbs x 50 reps (extension) Rest pause

45lbs x 50 reps (flexion) Rest pause

4. Sit Ups

BW x 12, 10, 10  (2 second pause)

Strict Press + Pull Ups

1a. Strict Press

125lbs x (1,2,3) x 6 ladders

1b.Wide Grip Pull Ups

BW x (1,2,3) x 6 ladders

2. Pec Dec

60lbs x 30

60lbs x 10

60lbs x 10

60lbs x 12

60lbs x 12

3. Barbell Curls

45lbs x 20 x 3 sets

45lbs x 40 x 1 set

Snatch Grip Deadlift

1. Snatch Grip Deadlift (40 seconds rest)

315lbs x 1 x 15 sets 

2a.   Pull Up Ladders

BW x 1,2,3 (x 5 ladders)

2b. Seated Calf Raises

90lbs x 10 x 5 sets

3. Sit Ups

5x10 x BW

Barbell Rows + Reverse Grip Pause Bench

I imagine that I am a dad with 2 adopted kids (Reverse Grip Bench and Barbell Rows). I have to divide time and attention between them to ensure that they 'grow'. The distance between the barbell and the squat rack is the time it takes me to go to work so I can earn money to support each lift.



1A. Barbell Rows (90 seconds rest)

205lbs x 4 x 15 sets

No Rest

1B. Reverse Grip Pause Bench

180lbs x 1 x 15 sets

2A. Barbell Curls

65lbs x 10 x 3 sets

2B.Face Pulls

40lbs x 10

45lbs x 10

30lbs x 15 x 2 sets

Strict Press - RKC Shoulder Shock

1. Strict Press RKC Ladder (To be done 3x/week)

125lbs x 1,2,3 (1 ladder) x 5

Total: 30 reps

2. Pull Ups (Mixture of pull ups, chin ups and neutral grip)

BW x 5 x 8 sets
BW x 2 x 5 sets

Total: 50 reps

Pause Jump Squats

1. Pause Jump Squats

180lbs x 3
205lbs x3
225lbs x 1
245lbs x 1
270lbs x 1

2. Jump Squats

280lbs x 1
270lbs x 1 x 3 sets

225lbs x 1 x 15 sets (60 seconds rest)

3. Stiff Leg Deadlifts

135x10
135x10
180x8 (2 second pause)
180x8

4. Calf Raises

90lbs x 10 x 7 sets w/ shrug at top.