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10-28-2018, 05:57 PM
#201
Mon 29-10-2018.
Assessing program.
Been on a hi set [15] light weight program for a month. Handling the stress ok. The tonnage and intensity has been rising in a very moderate fashion, so i am satisfied with how it is going. Decided to continue until 3 months, 26 workouts.
Then going heavy again. Next WO is 9 of 26.
77 NOW
All sets light.
Stick warmups.
Clean and Presses. 15 sets. (16 k) 10. (20) 10. (22.5) 10. (25) 10. (22.5) 10.
(25) 5. (27.5) 5. 5. 5.(25) 5.
(30) 1. (32.5) 1. (35) 1. (37.5) 1. (32.5) 1.
Squat. 15 sets. (35 k) 10. (45) 10. (55) 10. (65) 10. (70) 10.
(65) 5. (70) 5. (75) 5. (80) 5. (75) 5.
(80) 1. (90) 1. 1. (95) 1. 1.
Split Snatch. Stick - 3.3. (20 k) 3. (22.5) 3. (25) 3.3. (22.5) 3. (20) 3.3.
Flexing -
Incline curls (10 k's) 9. 8.
Horizontal leg press calf raise. (110 lb) 15. (120) 15. 12.
Incline side laterals (3 k) 13. 12.
One Arm Tricep (5 k) 13. 12.
Ab roller. 15. 13.
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10-31-2018, 06:07 PM
#202
Thurs 1-11-2018.
77 NOW
Light phase. WO 9 of 26.
Stick warmups
Olympic Deadlift. 15 sets. (25 k) 10. (35) 10. (45) 10. (55) 10. (65) 10.
(60) 5. (65) 5. 5. (60) 5. 5.
(65) 1. (70) 1. (75) 1. (80) 1. (85) 1.
Press on Back. 15 sets. (30) 10. (35) 10. (37.5) 10. (35) 10. 10.
(40) 5. (42.5) 5. (45) 5. (42.5) 5. (40) 5.
(45) 1.1. (47.5) 1.1. (50) 1.
Split C+J. stick- 2.2. (20 k) 2. (22.5) 2. (25) 2. 2. (27.5) 2. (30) 2. 2. (32.5) 2. (35) 2. (37.5) 2.
flexing .....
Drag curls. (15 k) 13. 12.
Horizontal Leg Press Calf Raise. (110) 15. (120) 15. 12.
Lying Side Lateral Raise. (3 k) 12. 12.
Incline Bench Tricep Curls. (10 k) 13. 12.
Ab Roller. 15. 14.
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11-04-2018, 07:16 PM
#203
Mon 5-11-2018.
77 NOW
All sets light. WO 10 of 26.
Stick warmups.
Clean and Presses. 15 sets. (17.6 k) 10. (20) 10. (22.5) 10. (25) 10. 10.
(25) 5. (27.5) 5. 5. 5.(25) 5.
(30) 1. (32.5) 1. (35) 1. (37.5) 1. (40) 1.
Squat. 15 sets. (35 k) 10. (45) 10. (55) 10. (65) 10. (70) 10.
(65) 5. (75) 5. 5. (80) 5. (75) 5.
(80) 1. (90) 1. 1. (95) 1. 1.
Split Snatch. Stick - 3.3. (20 k) 3. (22.5) 3. (25) 3.3. (22.5) 3.3. (20) 3. Mixed some reps of squat snatch in.
Flexing -
Incline curls (10 k's) 9. 9.
Horizontal leg press calf raise. (110 lb) 15. (120) 15. 13.
Incline one arm side laterals (3 k) 13. 12.
One Arm Tricep (5 k) 13. 13.
Ab roller. 15. 15.
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11-07-2018, 06:02 PM
#204
Thurs 8-11-2018.
77 NOW
Light phase. WO 11 of 26.
Stick warmups
Olympic Deadlift. 15 sets. (25 k) 10. (35) 10. (45) 10. (55) 10. (65) 10.
(60) 5. (65) 5. 5. 5. (60) 5.
(65) 1. (70) 1. (75) 1. (80) 1. (85) 1.
Press on Back. 15 sets. (30) 10. (35) 10. (37.5) 10. (35) 10. 10.
(40) 5. (42.5) 5. (45) 5. (42.5) 5. 5.
(45) 1.1. (47.5) 1. (50) 1. (52.5) 1.
Split C+J. stick- 2.2. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2. (30) 2. (32.5) 2. (35) 2. (37.5) 2.
flexing .....
Drag curls. (15 k) 13. 13.
Horizontal Leg Press Calf Raise. (110) 15. (120) 15. 14.
Lying Side Lateral Raise. (3 k) 14. 13.
Incline Bench Tricep Curls. (10 k) 13. 13.
Ab Roller. 16. 15.
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11-11-2018, 06:08 PM
#205
Mon 12-11-2018.
77 NOW
All sets light. WO 11 of 26.
Stick warmups.
Clean and Presses. 15 sets. (16 k) 10. (20) 10. (22.5) 10. (25) 10. 10.
(25) 5. (27.5) 5. 5. 5.(25) 5.
(30) 1. (32.5) 1. (35) 1. (37.5) 1. 1.
Squat. 15 sets. (35 k) 10. (45) 10. (55) 10. (65) 10. (75) 10.
(65) 5. (70) 5. (75) 5. (80) 5. (75) 5.
(80) 1. (90) 1. 1. (95) 1. 1.
Split and squat Snatch. Stick - 3.3. (20 k) 3. (22.5) 3.3. (25) 3.3. (27.5) 3. (20) 3.3.
Flexing -
Incline curls (10 k's) 10. 9.
Horizontal leg press calf raise. (110 lb) 15. (120) 15. 15.
Incline one arm side laterals (3 k) 14. 13.
One Arm Tricep (5 k) 13. 13.
Ab roller. 16. 16.
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11-14-2018, 06:06 PM
#206
Thurs 15-11-2018.
77 NOW
Light phase. WO 13 of 26.
Stick warmups
Olympic Deadlift. 15 sets. (25 k) 10. (35) 10. (45) 10. (55) 10. (65) 10.
(60) 5. (65) 5. 5. 5. (70) 5.
(70) 1. 1. (75) 1. (80) 1. (85) 1.
Press on Back. 15 sets. (30 k) 10. (35) 10. (37.5) 10. 10. (35) 10.
(40) 5. (42.5) 5. (45) 5. (42.5) 5. 5.
(45) 1.1. (47.5) 1. (50) 1. (52.5) 1.
Split C+J. stick- 2.2. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2. (30) 2. (32.5) 2. (35) 2. (37.5) 2.
flexing .....
Drag curls. (15 k) 13. 13.
Horizontal Leg Press Calf Raise. (110) 15. (130) 10. (120) 15.
Lying Side Lateral Raise. (3 k) 14. 14.
Incline Bench Tricep Curls. (10 k) 14. 13.
Ab Roller. 17. 16.
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11-18-2018, 06:08 PM
#207
Mon 19-11-2018.
77 NOW
All sets light. WO 14 of 26.
Stick warmups.
Clean and Presses. 15 sets. (16 k) 10. (20) 10. (22.5) 10. (25) 10. (27.5) 10.
(25) 5. (27.5) 5. 5. 5. 5.
(30) 1. (32.5) 1. (35) 1. (37.5) 1. (40) 1.
Squat. 15 sets. (35 k) 10. (45) 10. (55) 10. (65) 10. (75) 10.
(65) 5. (70) 5. (75) 5. (80) 5. (85) 5.
(80) 1. (90) 1. 1. (95) 1. 1.
Split and squat Snatch. Stick - 3.3. (20 k) 3. (22.5) 3.3. (25) 3.3. (27.5) 3.3. (20) 3.
Flexing -
Incline curls (10 k's) 10. 10.
Horizontal leg press calf raise. (110 lb) 15. (130) 11. (120) 15.
Incline one arm side laterals (3 k) 14. 14.
One Arm Tricep (5 k) 14. 13.
Ab roller. 17. 16.
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11-21-2018, 06:13 PM
#208
Thurs 22-11-2018.
77 NOW
Light phase. WO 15 of 26.
Stick warmups
Olympic Deadlift. 15 sets. (25 k) 10. (35) 10. (45) 10. (55) 10. (65) 10.
(60) 5. (65) 5. 5. (70) 5. 5.
(70) 1. (75) 1. 1. (80) 1. (85) 1.
Press on Back. 15 sets. (30 k) 10. (35) 10. (37.5) 10. (40) 10. (35) 10.
(40) 5. (42.5) 5. (45) 5. (42.5) 5. 5.
(45) 1.1. (47.5) 1. (50) 1. (55) 1.
Split C+J. stick- 2.2. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2. (30) 2. (32.5) 2. (35) 2. (37.5) 2. (40) 2.
flexing .....
Drag curls. (15 k) 14. 13.
Horizontal Leg Press Calf Raise. (110) 15. (130) 12. (120) 15.
Lying Side Lateral Raise. (3 k) 15. 14.
Incline Bench Tricep Curls. (10 k) 14. 14.
Ab Roller. 17. 17.
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11-25-2018, 05:52 PM
#209
Mon 26-11-2018.
77 NOW
All sets light. WO 16 of 26.
Stick warmups.
Clean and Presses. 15 sets. (16 k) 10. (20) 10. (22.5) 10. (25) 10. (27.5) 10.
(25) 5. (27.5) 5. (30) 5. (27.5) 5. 5.
(30) 1. (32.5) 1. (35) 1. (37.5) 1. (40) 1.
Squat. 15 sets. (35 k) 10. (45) 10. (55) 10. (65) 10. (75) 10.
(65) 5. (75) 5. (80) 5. (85) 5. (75) 5.
(80) 1. (90) 1. 1. (95) 1. 1.
Split and squat Snatch. Stick - 3.3. (20 k) 3.3. (22.5) 3.3. (25) 3. (27.5) 3. (30) 3.
Flexing -
Incline curls (10 k's) 11. 10.
Horizontal leg press calf raise. (110 lb) 15. (130) 13. (120) 15.
Incline one arm side laterals (3 k) 15. 14.
One Arm Tricep (5 k) 14. 14.
Ab roller. 18. 17.
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11-28-2018, 06:18 PM
#210
Thurs 29-11-2018.
77 NOW
Light phase. WO 17 of 26.
Stick warmups
Olympic Deadlift. 15 sets. (25 k) 10. (35) 10. (45) 10. (55) 10. (65) 10.
(60) 5. (65) 5. (70) 5. 5. 5.
(70) 1. (75) 1. (80) 1. 1. (85) 1.
Press on Back. 15 sets. (30 k) 10. (35) 10. (37.5) 10. (40) 10. (37.5) 10.
(40) 5. (42.5) 5. (45) 5. 5. (42.5) 5.
(45) 1.1. (47.5) 1. (50) 1. (52.5) 1.
Split C+J. stick- 2.2. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2. (30) 2. (32.5) 2. (35) 2. (37.5) 2. (40) 2.
flexing .....
Drag curls. (15 k) 14. 14.
Horizontal Leg Press Calf Raise. (110) 15. (130) 14. (120) 15.
Lying Side Lateral Raise. (3 k) 15. 15.
Incline Bench Tricep Curls. (10 k) 15. 14.
Ab Roller. 18. 18.
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