Road To Strength

[Gumboots]

05/01/17
ambw: 173.8lbs
sleep: 8 hours
caffeine: none

Squat 335lbsx6@9.5 e1RM ~409lbs
315lbsx3
225lbsx10

Deadlift 455lbsx1@10

[Gumboots]

05/02/17
ambw: 175.2lbs, PR since April 8th, I'm on my way up
sleep: 8 hours
caffeine: none

Tng Bench 210lbsx5x5
135lbsx20

DB Bench 50sx11x4
Hammer Curl + Tricep Rope Pushdown supersets

notes: pushed a little too hard

[Gumboots]

05/04/17
ambw: 175.0lbs
sleep: 8 hours
caffeine: none

Squat 340lbsx4@10, shit technique
315lbsx2
225lbsx10

Deadlift 390lbsx2@7
ghrxbwxfew
stretch

notes: wasn't recovered, bad technique, not much psyche or mental focus

[Gumboots]

05/08/17
ambw: 176.0lbs, PR since April 8th
sleep: 8 hours
caffeine: 140mg

Squat 345lbsx5@10
275lbsx5x3

Tng Bench 185lbsx5x6
190lbsx5x2
DB Bench 50sx10x4

Deadlift 405lbsx5@10

external rotation w/ dumbbells for shoulders
DB Row 60x8x3

notes: best Squat set is 360lbsx6 and those were questionable depth, these were sunk below parallel without question. Benching was ridiculously easy, gonna start using 190lbs for sets of 5.

[Gumboots]

05/11/17
ambw: 174.6lbs
sleep: 9 hours
caffeine: none

Tng Bench
135lbsx5
190lbsx5
210lbsx5
220lbsx5
230lbsx1
240lbsx1
250lbsx1

Tng Bench w/reverse bands (purple, +50lbs at chest)
225lbsx1
275lbsx1
295lbsx1
320lbsxF

DB Bench
50sx8x5

external rotation stuff

[Gumboots]

05/12/17

Squat w/reverse bands (purple, +50lbs at depth)
365lbsx1
400lbsx1
430lbsx1

Deadlift
405lbsx1

[Gumboots]

Gonna run 5/3/1 instead of just fucking around.

Age - 19
Height - 6'1
Weight - 175lbs

Squat - best is 405lbs, think I would be good for 380lbs+ on any day I was rested
Tng Bench - best is 285lbs, best recently is 270lbs, think I would be good for 255lbs on any day I was rested
Press - best is 165lbs, good for 150lbs on any day
Deadlift - best is 480lbs, think I would be good for 455lbs on any day I was rested

Squat 380*.9 = 342lbs
Tng Bench 255*.9 = 229.5lbs
Press 150*.9 = 135lbs
Deadlift 455*.9 = 409.5lbs

Week 1
65%x5, 75%x5, 85%x5+
Week 2
70%x3, 80%x3, 90%x3+
Week 3
75%x1, 85%x1, 95%x1+
Week 4 (Optional)
40%x5, 50%x5, 60%x5

assistance - front squat, barbell row, db bench, ghr

[Gumboots]

starting on Monday 05/15/17

Monday - Bench
Tuesday - Squat
Thursday - Press
Saturday - Deadlift

[Gumboots]

05/13/17
ambw: 177.4lbs, PR since April 6th

[Gumboots]

05/15/17
ambw: 177.8lbs, PR since April 6th
sleep: 7 hours
caffeine: 137mg

Tng Bench 90lbsx5, 115lbsx5, 140lbsx3, 155lbsx5, 175lbsx5, 195lbsx10
Barbell Row 95lbsx10x5