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Bench Press (Paused)
195 Lb x 3 reps
195 Lb x 3 reps
195 Lb x 3 reps
195 Lb x 3 reps
195 Lb x 3 reps
195 Lb x 3 reps
195 Lb x 3 reps
195 Lb x 3 reps
165 Lb x 10 reps + 30 LB REP PR
135 Lb x 10 reps
45 Lb x 12 reps
Standing Overhead Press (OHP)
135 Lb x 10 reps
135 Lb x 10 reps
135 Lb x 10 reps
Side Cable Raises
20 Lb x 12 reps
20 Lb x 12 reps
20 Lb x 12 reps
Front Cable Raises
20 Lb x 12 reps
20 Lb x 12 reps
20 Lb x 12 reps
Barbell Wrist Curls
45 Lb x 25 reps
45 Lb x 25 reps
45 Lb x 25 reps
45 Lb x 25 reps
Hanging Straight Leg Raise
0 Lb x 15 reps
0 Lb x 15 reps
0 Lb x 15 reps
0 Lb x 15 reps
AB Pulldowns
160 Lb x 25 reps
160 Lb x 25 reps
160 Lb x 25 reps
160 Lb x 25 reps
Hammer Dumbbell Curl
30 Lb x 15 reps
30 Lb x 15 reps
30 Lb x 15 reps
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Deadlift Day
Week #7
Sumo Deadlift
135 Lb x 10 reps
185 Lb x 10 reps
235 Lb x 10 reps
325 Lb x 10 reps
385 Lb x 5 reps
410 Lb x 5 reps
480 Lb x 7 reps
Dumbbell Shrug
120 Lb x 10 reps + 20 LB REP PR
120 Lb x 10 reps + 20 LB REP PR
120 Lb x 10 reps + 20 LB REP PR
Lat Pulldown
120 Lb x 10 reps
120 Lb x 10 reps
120 Lb x 10 reps
Seated Cable Row
160 Lb x 10 reps
160 Lb x 10 reps
160 Lb x 10 reps
Hanging Straight Leg Raise
0 Lb x 100 reps
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Week 7 Heavy Squats,
Wasn't feeling it today. Was rushed, and flat out, worn out from remodeling our house. Busting tile, lying tile, replacing Doors and Moving a Hot Tub with just my wife. Took more of a drain on me then I thought. Still powered through and hit my goals for the day. Skipped Acc. work b/c of time, but I'll try and squeeze some Accessory leg work in tomorrow during bench.
2 weeks ago I hit 430x5 for a PR... This week I added 5lbs for a 435x5. Right elbow felt abused and wasn't having it today. Tried for a 6th rep and missed. First time missing a Squat in a very long time.
Low Bar Squat
•45 Lb x 10 reps
•135 Lb x 10 reps
•185 Lb x 10 reps
•225 Lb x 5 reps
•275 Lb x 3 reps
•315 Lb x 3 reps
•375 Lb x 5 reps
•405 Lb x 5 reps
•435 Lb x 5 reps + 5 Lb Rep PR , Brand New Wraps. They need some breaking in. Pretty thick wraps too. Kiwi-Strength Signature Golds.
Member
Based on rep 5, I figured rep 6 would go no problem. Nice PR.
Member
I was just beat up this weak. I know I got it...Right now it's all about recovery. My next Deadlift Day is calling for 520x2 Which will be a PR as my PR is 520x1Originally Posted by Got2squat
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Finishing up Week 7
Light Bench
Some times on these days I like to use the Cambered Bar, but not sure it was a smart choice today. Still feeling beaten up. Going to take a couple days off and come back for some MASSIVE DEADS. Program is calling for 520x2..
Cambered Bar Bench Press
45 Lb x 10 reps
135 Lb x 10 reps
155 Lb x 10 reps
185 Lb x 5 reps
205 Lb x 5 reps
238 Lb x 8 reps
238 Lb x 8 reps
Rope Pressdowns
120 Lb x 12 reps
120 Lb x 12 reps
120 Lb x 10 reps
Rear Delt Fly
60 Lb x 12 reps
60 Lb x 12 reps
60 Lb x 12 reps
Wide Grip Pulldowns
120 Lb x 10 reps
120 Lb x 10 reps
120 Lb x 10 reps
Arnold Press
30 Lb x 15 reps
30 Lb x 15 reps
30 Lb x 15 reps
Had a Good pump going today..
Member
Forgot to post my Bench Day..
Worked up up to 275 for 5x5, then hit accessories.
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Sumo Deadlift
135 Lb x 10 reps
235 Lb x 10 reps
385 Lb x 5 reps
455 Lb x 2 reps
495 Lb x 1 reps
525 Lb x 1 reps + 5 LB REP PR
550 Lb x 1 reps + 30 LB REP PR
Rack Pull Deadlift (Below Knees)
495 Lb x 5 reps + 15 LB REP PR
495 Lb x 5 reps + 15 LB REP PR
495 Lb x 5 reps + 15 LB REP PR
Front Banded Deadlifts
135 Lb x 10 reps
135 Lb x 10 reps
135 Lb x 10 reps
Standing Good Morning
45 Lb x 10 reps
95 Lb x 10 reps + 10 LB REP PR
95 Lb x 10 reps + 10 LB REP PR
Calf Press (Leg Press Machine)
160 Lb x 20 reps
160 Lb x 20 reps
160 Lb x 20 reps
Lying Leg Curl
90 Lb x 10 reps
90 Lb x 10 reps
90 Lb x 10 reps
Straight Arm Pulldown
60 Lb x 10 reps
60 Lb x 10 reps
60 Lb x 10 reps
Member
Grats on the big Deadlift!
Member
Thanks, I've been wanting this for a while. Feels nice to get it so easy.
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