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.